Monday- Wednesday December 19-21, 2016 (5-6 am)

91c9aade121b07b80581e38960eb55d2warm up run 5 minutes— 12 wall balls, 12 squats, 12 box dios, 12 med ball cleans

BSU

3 rounds for time of:
165-lb. thrusters, 7 reps
15 muscle-ups
165-lb. power snatches, 10 reps

 

Tues

50-40-30-20-10 reps for time of:
GHD sit-ups
2-pood kettlebell swings

Wed

Deadlift 1-1-1-1-1-1-1 reps then

Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
20 one-legged squats, alternating
10 box jumps, 36-in. box

 

 

Monday- Friday, December 12th – 16th, 2016

santa-crossfit

MONDAY

warm up

run 200M—15 EACH push ups / pvc thrusters / med ball cleans

WOD

For time:
Run 800M
22 wall-ball shots, 30-lb. ball
22 muscle-ups ( bar dips)
22 wall-ball shots, 30-lb. ball
22 power cleans, 185-lb.
22 wall-ball shots, 30-lb. ball
Run 800M 

TUESDAY

warm up

run 4 minutes—X2 10EACH jumping jacks—step ups—jumping squats—push ups

WOD

Complete as many rounds as possible in 14 minutes of:
50 double-unders
100-ft. walking lunge
100-ft. bear crawl

WEDNESDAY

warm up

150 jumpropes– 1 LENGTHS EACH hop–skip– broad jump– 20 speed skaters–walking lunges

WOD

5 rounds, each for time, of:

Run 800 meters
Rest 3 minutes

Post time for each interval to comments.

THURSDAY

WARM UP

RUN 3 minutes—x2 10 each____ wall balls—push ups, jumping squats

WOD

10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of 45-lb. dumbbell thrusters
Rest 30 seconds

FRIDAY

warm up – run 5 minutes X12 EACH__ plank jacks– kbs—ring rows—pvc sdhp–hollow rocks—

WOD

For time:
Row 50 calories
50 handstand push-ups
50 L pull-ups
95-lb. sumo deadlift high pulls, 50 reps
50  ninja get ups or burpees
50 toes-to-bar
Row 50 calories