20141219

1 min handstand

11 clean

10 front rack lunges

30 side side swing

20141215

4 RFT
20 DB one arm Push Press
500m Row
20 Toes to Bar
20 OHS

20141213

5 RFT
3 Deadlift
50 DU's
5 cleans
1 rope climb

20141211

12 Days of CrossFit-mas


1 Wall Walk
2 Burpee Box Jumps
3 Pull Ups
4 Clean & Jerk
5 Toes to Bar
6 Butterfly Sit Ups
7 KB Swings
8 Push Ups
9 Thrusters
10 Double Unders
11 Burpees
1200m Row

20141209

Warm Up
2 min Plank
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
1 min passive hang
10 ape swings


Strength
4 rounds
A1) Front Squat x3
A2) Turkish Get Up x3


WOD
50 Wall Balls
40 KB swings
30 Box Jumps
20 Burpees
10 Toes to Bar

20141204

Warm Up
squat routine
2 mins Lizard walk
4 x Crab
shoulder prep /
with stick
stick lunge and squat


WOD
AFAP
1000m row
30 dips
30 dead lifts
30 HSPU or Push ups
30 Pistols
30 Burpees
30 Pull Ups
30 Double Unders

20141202

Warm Up
2 mins handstand
10 narrow squats
10 wide squats
10 dragon squats
20 drop lunges
5 bridge up
10 Ring Dips
10 Pull Ups
3 Pull Overs


Strength
 5 Rounds
A1) Shoulder to OH x5
A2) Wall Walks x2


WOD
15 min. AMRAP
3 C&J
10 over bar burpees
20 wall balls