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Posted: January 20, 2014

Monday January 20

MLK

Hang Clean 5x3

Front Rack Lunge 3x8

Split Jumps 3x8

Ring Hamstring Curl 3x8

Ring Push-ups 3x8

Ring Rows 3x8

Push-up Sprints 10

Posted: January 18, 2014

Saturday January 18

Weekend Warrior

4 ROUNDS FOR TIME OF:

1 ASCENT ROPE CLIMB

200M SANDBAG RUN

3 TRIPS OF FARMER CARRY

40 YARD SLED DASH

50 CAL ROW

Posted: January 18, 2014

Friday January 17

Bear Complex

Power Clean

Front Squat

Push Press

Back Squat

Push Press

(Without Letting go of the bar, or resting it on the ground, complete 7 sets of the sequence to complete one round.)

5 rounds for Load

 

Posted: January 15, 2014

Thursday January 16

"Bretton"

5 Rounds for time of:

Bear Crawl 100FT

Standing Broad-Jump 100FT ( 3 BURPEES FOR EVERY 5 BROAD-JUMPS)

Posted: January 15, 2014

Wednesday Janurary 15

Strength Day

Push Jerk: 5x3

3 POS Cleans 5x3

Overhead Squat 5x3

Bent Over Row 5x5

Posted: January 14, 2014

Tuesday January 14

Shut Up And Row

10 X 250M SPRINTS ON ROW (30 SECS REST IN BETWEEN)

3X5 WALL WALKS

3X10 BOX JUMPS

3X10 KNEES TO ELBOWS

Posted: January 13, 2014

Monday January 13""

"Helen"

3 rounds of:

400m Run 

21 Kettlebell Swing 

12 Pull-ups 

Posted: January 10, 2014

Friday Janudary 10

"SHUTTLE BUS"

6 ROUNDS FOR TIME OF:

6 PISTOLS

9 SLAM-BALLS

12 PUSH-UPS

300 YARD SHUTTLES

Posted: January 9, 2014

Thursday January 9

Lifter Problems

 

 

Snatch: 3x5

Back Squat: 3x5

Deficit Deadlifts: 3x5

Strict Press: 3x5

Plyos 3x6

Posted: January 8, 2014

Wednesday January 8

"Bad Meets Evil"

(21-15-9)

HSPU

CAL ROW

EVIL WHEEL

Posted: January 7, 2014

Tuesday January 7

"LIFT OFF"

Clean and Jerk 4x3

Front Squat 4x4

Sumo Dead-lift  4x4

Sand Bag Good Mornings 4x4

Posted: January 6, 2014

Monday January 6

"ANNIE"

Warm-up: Agility Ladders and Sprints

WOD:  "ANNIE" DOUBLE UNDERS AND SIT-UPS (50-40-30-20-10)

 

 

Posted: December 31, 2013

Wednesday 1-1-2014

"New Years Resolution"

 

WOD: Deck Of Deck (Three Rounds)

 

Posted: December 24, 2013

Tuesday 12-24

On The 12th Day Of Christmas Crossfit Gave To Me...

1 Wall Walk

2 "Sand Bag" C-N-J

3 Med Ball Cleans

4 Turkish Get-ups

5 Dips on Rings

6 Box Jumps

7 Knees to Elbows

8 Ring Rows

9 Weighted Sit-ups

10 Push-ups

11 Russian Swings

12 Calories...

Posted: December 22, 2013

Monday 12/23

"GRINCH"

(12-11-10-9-8-7-6-5-4-3-2-1)

DEADLIFT #225/135

RING DIPS

WALLBALLS #20/14