WOD

3 RFT
15 SDLHP 65/95
10 1 Arm D.B. Snatches (10 each arm) 20/30
5 L pull-ups
5 HSPU

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Back Easy

4 RFT
400M Run
15 Thrusters 65/95

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WOD

10 HSPU
10, 9, 8.......3, 2, 1
Deadlifts 135/185
KB Swings 53/70
finish with
10 HSPU

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WOD

3 RFT
15 Wall Balls 14/20
20 Pushups
30 O/H Lunges 25/45
40 Situps

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WOD

5 Rounds:
Run 400
15 Pull Ups
15 KBS

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13th Day of Christmas

5 Rounds:
Run 400
15 pull ups
15 kettle bell swings

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12 Days of Christmas

12 Squats
11 Sit Ups
10 Wall Balls
9 KB swings (55/35)
8 Burpees
7 Box Jumps
6 DL (95/65)
5 Hang Cleans (95/65)
4 Thrusters (95/65)
3 Racked Lunges (95/65)
2 Front Squats (95/65)
1 Mile Run

compare times to 12/30/09

Good luck!!!

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WOD

5 RFT
10 Power Cleans 95/135
15 Gut Busters
20 Box Jumps

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WOD

3 Rounds for Time:

10 Front Squat 95/135#
15 Push Jerks 65/95#
20 DB Walking Lunges 20/30#

Then basketball!!!

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Monday Minutes

20 MIN AMRAP
5 CTB Pull ups
10 Ring dips
15 Power Snatch 65/95

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Monday funday

2 Rounds
25 SDLHP 65/95
50 Pushups
25 Thrusters 65/95
50 Box Jumps
25 Burpees
50 Dubs/250 Singles
400M Run

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Yeah...I crossfit

This is what crossfit can do for you!!!

WOD

400M Run
then
10,9,8.....3, 2, 1
OHS 85/115
Chest To Bar Pullups(reg pullups=add 5 reps per round)
Finish with
400M Run

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The Overturn

4 rounds for time of:
10 Hang Power Cleans, 110#/77#
50 dubs10 Thrusters, 110#/77#
10 KB Swings, 2/1.5 pood

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Post Big 12

Begin with(before u start):
25 Mule Kicks
And then…
7 Rounds of 7 reps
Burpees
Lunges(per leg)
HSPU
KB Sumo DL 53/70

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Welcome Becky

21-18-15-12-9-6-3
Deadlift 95/135
Hang Cleans 65/95
Run 200 each round

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Fish Gill

5 Thrusters (135/95)
20 Burpees
5 Handstand Push Ups
30 GHD Sit Ups
5 Push Press (135/95)
20 Toes to Bar
20 Pull Ups
5 Thurusters (135/95)
60 Double Unders

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Soldier WOD

20 Deadlifts (185/275lbs)
Run 400m
20 KB swings (1pood/2pood)
Run 400m
20 Overhead Squats (85/115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (20"/24")
Run 400m
20 DB Squat Cleans (30/45lbs each)
Run 400m

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WOD

10-20-30-20-10
Hollow Rocks
K.B. Swings 35/53
SDLHP 65/95

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Just Do It

5 Rounds
15 Box Jumps
400M Run
15 Split Jerks 55/75

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