WOD

12/19/2014

5

CF Mayhem MMetcon (Time)

Row 1000m
–rest 1 min–
7 Muscle Ups
200m Run
–Rest 1 min–

Repeat for 4 rounds Total

12/18/2014

12

Rich-DLSnatch (Work up to 1 Rep Max Snatch (15mins))

Metcon (Time)

10 Rounds

15 Deadlifts (135/95)
15 Push ups

12/17/2014

11

GHDBench Press (Work Up to 1 Rep Max Bench Press (15mins))

Metcon (Time)

For Time:

21-15-9
Back Squat (155/105)
42-30-18
GHD’s

12/16/2014

15

Clean (Work up to 1 Rep Max Clean (15mins))Rachel-B&W

Metcon (AMRAP – Rounds and Reps)

12 min Amrap

10 Box Jumps (24/20)
10 Strict Pull ups

12/15/2014

19

Darren_FSFront Squat (Work up to 1 Rep Max (15mins))

Metcon (Time)

2 rounds

500m row
25 DB Thrusters (50/35)

12/13/2014

9

saturday-smMetcon (Time)

Partner Workout

50 cal ski erg
50 partner wall ball (20/14)
40 cal ski erg
40 pull ups
30 cal ski erg
30 burpee box jump (24/20)
20 cal ski erg
20 toes to bar
10 cal ski erg
10 m handstand walk

* Individuals do half the reps
* Sub for hs walk – handstand hold for 1:00m total

12/12/2014

17


Main – CrossFit

Metcon (Time)

” Randy ”

75 Power Snatches (75/45)

12/11/2014

16

Front Squat (5×5 @75% every 2 mins complete a set)

Metcon (Time)

10-8-6-4-2
Deadlifts (365/225)
15-12-9-6-3
PHSPU

12/10/2014

20

Main – CrossFit

Metcon (5 Rounds for time)

With a Partner (You go, I go)

25 Cal. Row

25 GHD’s

25 KB (70/53)

5 Rounds

* Partner Goes through 1 round of the workout while Partner 2 Rest. Repeat until Both Partners complete 5 rounds.*

12/09/2014

9

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Bench Press (5×10 (60%) Every 2mins)

Metcon (AMRAP – Rounds and Reps)

10 min Amrap

10 Back Squats (225/135)
15 Ring Dips
20 Double Unders

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