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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

Posted: December 20, 2013

Friday 12.20.13

Scrooged

Warm-Up: Agility and Mobility

Skill: Slamball Over the Shoulder

Metcon: Ladder 2-4-6-8-10-8-6-4-2

Slamball Over the Shoulder

Slamball Burpee

On the Ascending Ladder 10 Calorie Row

On the Descending Ladder 100 Meter Run

Mobility and Cool-Down

Posted: December 19, 2013

Thursday December 19

Cindy Lou Who

5 Pull-ups

10 Push-ups

15 Air Squat

20 Double Unders

Posted: December 18, 2013

Wedensday 12.18.13

CARDI HO HO HO

Warm-Up: Agility and Mobility

Skill: Thruster

Metcon: 4 Rounds

20 Thrusters 95#/65#

500 Meter Row

Once Done;

8 Rounds

15 Abmat Situps

15 Back Extensions

Mobility and Cool-Down

Posted: December 17, 2013

Tuesday December 17

Kettle all the Way

8 Snatches

10 Turkish Get-ups

12 Crossover Lunges

14 Gladiator Press

16 RDL'S

18 Swings

Posted: December 16, 2013

Monday 12.16.13

3rd Day of Christmas

Warm-Up:  Agility and Mobility

Skill: Cleans and Handstand Push ups

Metcon:  15-12-9

Front Squats 135#/95# and HSPU

Rest 3 Minutes

15-12-9

Power Cleans 135#/95# and Burpees

Rest 3 Minutes

15-12-9

Deadlifts 135#/95# and Wallballs 20/14#

Cool-Down and Mobility

Posted: December 12, 2013

Friday December 13

Squatting with Jason

Hang Snatch 5x3 @ 75%

Front Squat 5x3 @ 75%

Strict Press 5x3 @ 75%

Explosive Knee Hops for Height 3x6

Slam Ball 3x6 Heavy

Posted: December 11, 2013

Thursday December 12

"My Precious"

4 RFT

15 Ring Dips

15 Knees to Elbows

800m Run

Posted: December 10, 2013

Wednesday December 11

Black Beard's Delight

Deadlifts - 75% 5x3

Clean and Jerk - 75% 5x3

Weighted Pull Ups - 3x10

Single Leg Box Jump - 3x10

Posted: December 9, 2013

Tuesday 12.10.13

Nancy

5 RFT

400m Run

15 OH Squats - 65/95#

Posted: December 8, 2013

Monday December 9

"Fight Gone Bad"

Wall-Ball: #20

Sumo deadlift high-pull: #75

Box Jump: 20"

Push-press: #75

Row: Calories