Posts By: hunter

Saturday 12/23/17

Partner WOD 30 sec work/ 30 sec rest while partner works X5 Row for calories Push press 65/45 OH Lunges 45/25 Hip Ext HSPU Med ball pass sit ups (30 on/30 off)        

Friday 12/22/17

BC Skill x5 6 Ring Rows 10 Med Ball Cleans   WOD x5 45 sec work/15 sec tranistion Step Ups Kb Swings Sand Bag Deadlifts Mountain Climbers   CROSSFIT Strength X4 6 Db/kb Snatch ea arm   WOD 12 Min AMRAP  (continue to add 2 reps to both movements until time) 2 SDHP 115/55 2 Burpees more »

Thursday 12/21/17

Skill Rom Wod   WOD (partner) 1000m Row 100 Ball Slams 30/20 80 Sit Ups 60 Kb Swings 70/44 40 Wall Balls 20/16 20 GHD SIt Ups

Wednesday 12/20/17

BC Skill x4 10 Goblet Squats 10 Sit Ups   WOD x4 1 Min Per station OH Lungs with bumper plate Ball Slams 30/20 Russian Twist w/kettbell 53/35 Burpees Jump Rope REST   CROSSFIT 10 Min EMOM 3 Push Press   WOD 21-15-9 Power Cleans 155/75 Toes to Bar Box Jumps 24/20

Tuesday 12/19/17

Strength Deadlifts 5×5 2 Rope Climbs inbetween sets   WOD “Cindy” 20 Min AMRAP 5 Pull Ups 10 Push Ups 15 Squats

Monday 12/18/17

BC Skill 6 Reps SDHP w/kb 10 Push Ups   15 Min AMRAP 15 Calorie Row 15 Kb Swings 15 Wall Balls   CROSSFIT   Strength 8 Min EMOM 3 Front Squats 6 Ring Dips       WOD Open 14.1 10 Min AMRAP 30 Double Unders     /  90 singles 15 Power Snatchs more »

Saturday 12/16/17

Skill X5 10 Wall Balls 10 Ghd Sit Ups/ sit ups   WOD X4 1 min amrap per station Row for calories Deadlifts 155/75 Mountain Climbers Kb Swings 53/35 Rest

Friday 12/15/17

BC Skill x2 500m 2 Min Rest   WOD x5 45sec work/15 sec rotate Sled Push Push Ups Jump Rope Ring Row   CrossFit Strength 1k benchmark row   WOD For time x6 200m run 8 clean and jerks 135/75 8 Box Jumps 24/20 Then 100 Double Unders

Thursday 12/14/17

Strength 10 Min EMOM Even 3 rep Deadlifts ODD 8 dumbell snatch   WOD Ball pass drill 4 rnds  

Wednesday 12/13/17

BC X4 10 Kb Swings 10 V ups   12 Min AMRAP 10 Box Jumps/Step Ups 24/20 5 Burpees 10 Ball Slams 30/20 5 Wall Balls   WOD Strength Push Press 1 rep Max   x5 400m Run 6 Power Cleans  155/85 8 Pull Ups 10 Double Unders