Workout of the Day

19 Dec
1

A) Clean – 15 minutes   then   B) “King Kong” 3 rft: 1 Deadlift (206/145kg) 2 Muscle-Ups 3 Cleans (113.5/80kg) 4 HSPU   or   B) “Jeremy” For time: 21-15-9 OHS (45/30kg) Burpees

18 Dec
1

“WOOD” 5 rft: 400m Run 10 Burpee Box Jumps (24/20″) 10 SDHP (45/30kg) 10 Thrusters (45/30kg) – 1 minute rest between rounds

17 Dec
1

3 x 5 min AMRAPs A) 5 DL @ 70% 35 D-U B) 10 LH DB G2OH (20/15kg) 10 RH DB G2OH (20/15kg) 20 Pushups C) 20 Situps 20 Pull-Ups

16 Dec
1

A) Press 10-7-5-3-3-3-3-3   B) Front Squat 3-3-3-3-3  

14 Dec
2

“Artie”   AMRAP in 20 minutes: 5 Pull-Ups 10 Pushups 15 Squats 5 Pull-Ups 10 Thrusters (45/30kg)

13 Dec
2

A) Hang Clean 1 RM   B) 4 rft: 50 Double Unders 10 Deadlifts (100/70kg) 10 HSPU

12 Dec
2

CrossFit Kids 5pm (no regular class on at this time)   Partner WOD   AMRAP in 20 minutes:   “Luke” 400m Run 15 Clean and Jerk (70/50kg) 400m Run 30 Toes-to-Bar 400m Run 45 Wall Ball (9/6kg) 400m Run 45 KB Swings (24/16kg) 400m Run 30 Ring D ... Continue Reading

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