WOD Tuesday, December 9, 2014

STRETCH

Banded Hip Opener

WARM-UP

10 Wall Balls

5 K2E

10 KBS

20 DUs

STRENGTH

5x3 Across(80-85%)

B. Squat

WOD

Chipper
25min 

50 Box Jumps (24/20)

50 Pull-Ups

50 KBS (35/25)

50 Lunges

50 TTB

50 Push Press (45/35)

50 V-Ups

50 Wall Balls

50 Burpees

50 DUs

WOD Monday, December 8, 2014

STRETCH

Sub Scap Smash

WARM-UP

Burgener

-then-

Banded Squat

10 Squat Cleans

5 Dips

5 Snatch

STRENGTH

Work up to heavy, single snatch

WOD

"Elizabeth"

21-15-9

Squat Clean (135/95)(10-15 Unbroken)

Ring Dips(10-15 Unbroken)

6Min Cap

WOD Saturday, December 6, 2014

STRETCH

Spiderman Stretch

WARM-UP

10 Pull-Ups

10 V-Ups

10 Snatch (Bar)

100m Row

PARTNER WOD

3 Person Team

17min

40 Lat Burpees

30 Snatches (75/45)

30 Lat Burpees

30 Snatches (135/75)

20 Lat Burpees

30 Snatches (165/100)

10 Lat Burpees

AMRAP Snatch (210/120)

WOD Friday, December 5, 2014

STRETCH

Forearm/Wrist Stretch

WARM-UP

10 Squat Cleans

10 Jerk Drops Behind

5 K2E

10 Box Jumps

10 Snatch

STRENGTH

1 RM Clean/Jerk

WOD

"12 Days of CrossFit"

12 Rounds

1 Squat Clean (155/105)

2 Box Jumps (30/24)

3 Push Press

4 TTB

5 Hang Power Clean (155/105)

6 HR Push-Up

7 Deadlifts (155/105)

8 Sit-Ups

9 KBS (70/53)

10 Lunges

11 Wall Balls (30/20)

12 Ozbeer/Burpee

30min Cap

WOD Thursday, December 4, 2014

STRETCH

Sumo Wall

WARM-UP

10 F. Squat (Pause 3sec)

10 Push-Ups

1 Rope Climb

20 DUs

5 Pull-Ups

STRENGTH

1 RM F. Squat

WOD

"Satan's Whiskers"

3RFT

10 C2B( Unbroken)

10 F. Squat (165/115)(unbroken)

10 Burpees

12min cap

WOD Wednesday, December 3, 2014

STRETCH

Ankle Smash

WARM-UP

10 Banded Squats

10 Box Jumps

10 Push-Ups

10 Dips

5 Cleans (Bar)

SKILL

EMOM x 10min

Odd: 5 Squat Therapy

Even: Max Unbroken MUs

WOD

5 RFT

12 Box Jumps (30/24)

9 HSPU(unbroken)

6 Power Cleans (185/135)(Unbroken TnG)

15min cap

POST STRENGTH

5x10 DB Snatch (70/50)

WOD Tuesday, December 2, 2014

STRETCH

Pec Opener

WARM-UP

Burgener

-then-

5 Pull-Ups

5 Snatch Deadlifts

10 Pass Throughs

5 HSPU

STRENGTH

5x10 C2B

WOD

"Isabel"

30 Snatches (135/95)

10 min cap