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 75/55  /   65/45

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

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

 

Tuesday 12/12/17

Strength

X4

8 OH Squats

4 HSPU

 

WOD

10-9-8-7-6-5-4-3-2-1

SDHP 135/85

Toes To Bar

Ball Slams

Monday 12/11/17

BC

Skill

x5

30 Sec work/ 30 Sec rest

Jump Rope/ Double Unders

 

WOD

x5

3 Min AMRAP

3 Sumo Deadlifts kb

6 Push Ups

9 Squats

1 Min Rest

 

CROSSFIT

Strength

Strict Press

 

WOD

14 Min AMRAP

  • 250m row

6 Kb Swings 70/44

10 Lunges

14 Sit Ups

Saturday 12/9/17

 

WOD w/partner

x5

1 min ea station 30sec each

SDHP with Kb 70/44

Box Jumps 24/20

Russian Twists w/kb

Push Press 45/35

Bicycles

Rest

Friday 12/9/17

BC

Skill 10 Min EMOM

12 SDHP w/kb (EVEN)

12 Dips (ODD)

 

14 Min AMRAP

Lunge Length of gym

10 Kb Swings 53/35

5 Burpees

200m Row

 

Strength

Clean and Jerks

5,3,1,1,1,3,5

 

CrossFit

12 Min AMRAP

8 SDHP 115/55

6 Front Rack Lunges 115/55

4 Burpee Pull Ups

Thursday 12/6/17

Strength

10 Min EMOM

Even 3 Deadlifts

ODD 8 Ring Dips

 

CrossFit

Tabata 8 rnds per movement (20sec work/10 sec rest)

Squats

K2E

Ball Slams

Push Ups

Burpees