Month: December 2015

Thursday 12/24/2015

“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 …

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Wednesday 12/23/2015

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)

Friday 12/18/2015

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  

Thursday 12/17/2015

  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

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