December 2015

1-10 Box Jumps 24/20 wallballs 30/20 TTB For time

4 RFT 35 calorie row 25 burpees 15 jerks 135/95 from floor

A. 21-15-9 deadlifts 225/155 OHS 135/95 B. Back Squat build to 3 rm + 2×3 @90%

  For time: 30 cal bike 30 push press 115/85 30 cal row 30 shoulder to overhead 115/85 30 cal row 30 ttb 30 cal row

“12 days of Crossfit” 1 squat snatch 155/105 2 BJ 30/24 3 push press 155/105 4 ttb 5 hang power clean 155/105 6 HR push ups 7 dead 155/105 8 GHDSU 9 KBS 72/53 10 lunges 11 wallballs 30/20 12 oz. beer or 12 burpees Just like the song!!!!!!! If you do not like light

A. Fitness Open WOD 15.4 go as far as possible in 8 minutes 3 hspu 3 cleans 6 hspu 6 cleans 9.. 9.. 12.. 12.. weight 185/125 B. EMOMx14 odd: 12 cal row even: 10 burpee over row **(Every minute on the minute)

  3 rounds for time 100 double unders 50 wall balls 20/14 30 box jumps 30/24

10 min AMRAP 60 bar facing burpees 30 over head squat 120/90 10 muscle-ups

Strength Push Press 10-1, 20-1, 30-1 ** set 1 heavy set of 10 then add weight heavy 1 rep, set 2 heavy 20 then 1 rep etc. score all 6 loads MetCon For Time 21-15-9 Burpee Thruster 95/65  

  Skill/Weakness Development Day or Make up Day   ** coaches will help identify some weaknesses and help you drill down on them. Or choose a WOD you missed during the week. ** work aerobic development. Example 15 minutes max calorie row EMOMx20 Even minute weakness 1 ODD minute weakness 2