Friday 12/27/2019
/WOD
"Water Weight"
3 Rounds For Time:
25 Overhead Squats 75#/55#
15 Chest to Bar Pull-ups
25/18 Calorie Row
15 Burpee Box Jumps 24"/20"
Thursday 12/26/2019
/WOD
"Punching Bag"
5 Rounds x AMRAP 3:
10 Russian Kettlebell Swings 70#/55#
20 Double Unders
10 Kettlebell Reverse Lunges 70#/55#
20 Double Unders
Rest 1 Minute Between Round
Tuesday 12/24/2019
/WOD
“12 Days of CrossFit”
In Teams of 2 For Time:
1 Thruster 135#/95#
2 Hang Power Cleans 135#/95#
3 Deadlifts 135#/95#
4 Burpees
5 Toes to Bar
6 Box Jumps 24"/20"
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings 55#/35#
10 AbMat Sit-ups
11 Wallballs 20#/14#
12 Calorie Assault Bike
*athletes can break up work however they see fit.
