Sunday, December 30, 2012

December 30 2012


Emotm 8
2 Hang snatch
Emotm 5
1 Power snatch
Emotm 8
2 Hang clean and jerk
Emotm 5
1 Squat clean and jerk
 
January Challenge WOD
AMRAP 13
1 Deadlift 315/205
22 Thrusters 95/65
Post video links to comments by January 20th
 

Saturday, December 29, 2012

December 29 2012

4 rounds for Time:

12 Power Snatch 115
Run 400 M
12 Push press 115

December 28 2012

3 Round for time:

30 Wallballs
15 Power cleans
5 Pullups

Rest 4 Minutes then

Strict Press

5x5

December 27 2012

Rest Day

Wednesday, December 26, 2012

December 26, 2012


Victoria

5 Rounds for Time:

10 Thrusters 95/65
14 Box Jumps 24/20
12 SDHP 95/65
12 Burpees
27 KB Swings 53/35



Victoria was a teacher for 5 years.
The tragedy happened in room 10.
She was killed on 12-14-12
She was 27 years old.
She was a Crossfitter and a true hero.



Tuesday, December 25, 2012

December 25 2012


15 minute AMRAP:

21 sit-ups
14 overhead squats 115/75
7 HSPU

Monday, December 24, 2012

December 24,2012

Bench Press 
5-5-5-5-5 

Overhead Squat 
3-3-3-3-3-3-3 

Clean 
1-1-1-1-1-1-1

Friday, December 21, 2012

December 21, 2012

Tabata sets of:

Sprint
High Knees
Airsquats

Repeat 3 Times

Thursday, December 20, 2012

December 20, 2012

Rounds of 10,9,8,7,6,5......1 of:

Burpee
Overhead KB swing
Deadlift 255#

Tuesday, December 18, 2012

December 18, 2012

The Chief

5 rounds of 3 Min AMRAP of:

3 Power Cleans
6 Pushups
9 Squats

Rest 1 minute between rounds 

Friday, December 14, 2012

December 14, 2012

"Diane"

21-15-9 for Time:

Deadlift 225#
Handstand Pushups

Thursday, December 13, 2012

December 13, 2012

4 Rounds for Time:

Run 200M
21 Kb swings 53#
12 Pullups
21 Kb Push Press 36# Each arm

Wednesday, December 12, 2012

December 12, 2012

Rounds of 50-35-20 for time of:

Double Unders
Wallballs
Pullups

Tuesday, December 11, 2012

December 11, 2012

12 Min AMRAP of:

6 Deadlifts (225)
9 Overhead squats (115)
12 Ring Pushups

Thursday, December 6, 2012

December 6, 2012

"Elizabeth" 

21-15-9 for time of:

Cleans 135#
Ring dips

* Rest 3 Minutes then run 8x200M sprints with 200m jog in between 

Wednesday, December 5, 2012

December 5, 2012

Work Up to establish a 3 rep max of:

3-3-3-3-3-3-3-3-3-3
Thrusters

3-3-3-3-3-3-3-3-3-3
Deadlifts

Tuesday, December 4, 2012

December 4 2012

"Cindy"

Amrap in 20 Minutes of:

5 Pullups
10 Pushups
15 Squats

Monday, December 3, 2012

Saturday, December 1, 2012

December 1, 2012

For Time :

5 Overhead squats 135#
Run 800M
4 Overhead Squats 135#

Run 400M
3 Overhead Squats 135#5 
Run 300M

2 Overhead Squats 135#5 
Run 200M
1 Overhead Squats 135#5 
Run 100M



Each overhead squat round begins with one snatch