12/27/2013

Main – CrossFit Strength/Skill A1. STRICT PULLUPS, 4-6 REST 1M A2. (6-10)2 COUNT PUSHUPS (START AT TOP OF PUSHUP, GO DOWN AND PAUSE 1/2 WAY DOWN FOR 2 SEC, GO TO FLOOR AND PAUSE FOR 2 SEC, THAT IS 1 REP. REST 2M, X4 Metcon Metcon (Time) 30 FRONT SQUATS (155/105) THEN: 9-6-3 PUSH JERKS

12/26/2013

Main – CrossFit Strength/Skill OHS SKILL WORK, MODERATE LOADS, FOCUS ON POSITIONING IF NO OHS, WORK ON MOBILITY TO GET IT Overhead Squat Metcon Metcon (AMRAP – Rounds) EMOM FOR 21 MINUTES MINUTE 1: 1 TRIP PLATE PUSH MINUTE 2: 15 AMBATS AFAP MINUTE 3: 6-10 HSPU

12/24/2013

Main – CrossFit Strength/Skill A1. 2 CLEAN AND JERKS @ 80-90% OF 1RM REST 20 SECONDS A2. 2 TALL BOX JUMPS, STEP DOWN REST 2M, X4 Clean and Jerk (4 Sets of 2 Reps) Metcon Metcon (2 Rounds for time) 250M ROW 20 KBS 15 BURPEES 20 KBS 250M ROW REST 6M, X2 *EACH AT

Team WODs

Main – CrossFit Metcon (AMRAP – Reps) Christmas Tabata -Abmats -Burpees -Plate Shoulder Press (55/35) Metcon (AMRAP – Rounds and Reps) 16m Amrap 800m Run Then: Ladder of 2 Burpee Box Jumps 2 Shoulder To OHD (155/85) 4-4-6-6-8-8-10-10…. *Another 800m Run at the 8m Mark *Score is Completed Rounds of The Ladder + partial reps

12/20/2013

Main – CrossFit Strength/Skill Turkish Get Up (25 NOT FOR TIME) Metcon Metcon (Time) IN TEAMS OF 2, COMPLETE: 1K ROW (SWITCH EVERY 250) 50 THRUSTERS 50 POWER CLEANS 50 THRUSTERS 1K ROW (SWITCH EVERY 250) *115/75

19 December

Main – CrossFit Strength/Skill Make-Up Strength Day Monday – Barbell Complex (1 DL/1 HPC/5 TnG PJ) Tuesday – 20m To Find 1RM Squat Clean Wednesday – 3RNFT *HSPU (Speedwork – 4-8 Reps) *Abmats (15 AFAP) *WB (8 as high as possible, 20/14) Metcon Metcon (3 Rounds for time) 1 Mile Run @ 75-85% rest 3m

18 December

Main – CrossFit Strength/Skill 3 ROUNDS NOT FOR TIME: HSPU: SPEED WORK (4-8 HSPU AS FAST AS POSSIBLE) ABMATS: 15 AFAP WB: 8 AS HIGH AS POSSIBLE (20/14) Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

12/17/2013

Main – CrossFit Strength/Skill Squat Clean (20min to find 1 Rep Max) Metcon Metcon (Weight) Take 70% of 1 Rep Max Squat Clean and Complete 2 Burpees and then 3 Squat Cleans on the minute, every minute, for 7 minutes.

12/16/2013

Main – CrossFit Strength/Skill Barbell Complex 1 DEADLIFT 1 HANG POWER CLEAN 5 TNG PUSH JERKS 15M TO FIND MAX LOAD OF COMPLEX Metcon Metcon (Time) 25 BURPEES THEN: 3 ROUNDS OF: 10 DEADLIFTS (255/165) 10 BURPEE BOX JMPS (24/20) 10 TOES 2 BAR