Workouts posted in December 2011
12 Years into the New Centurty
Workout for 12/31/2011
12 Sandbag Cleans 11,10,9,8....,1
11 Calorie Row 10,9,8,7,6,....,1
10 Sledgehammer Hits 9,8,7,6,...,1
9 Wallballs 8,7,6,5,....,1
8 Sprawls 7,6,5,4,...,1
7 Pull-ups, 6,5,4,3,2,1
60 Double Unders 5,4,3,2,1
5 Slamballs 4,3,2,1
4 DB Thrusters, 3, 2, 1
3 V-ups, 2, 1
2 Push-ups, 1
100m Run
Workout Of the Day
Workout for 12/30/2011
5 Rounds of:
400m Run
30 Sit-ups
20 Get-ups (use a sandbag for RX+)
1 Rope Climb
Workout Of the Day
Workout for 12/29/2011
Skill Development: Double Under Practice 5 min.
2 Rounds of:
Max Distance Row 2 min.
rest 2 min.
Max Rep Double Unders 2 min.
rest 2 min.
Max Rep Burpees 2 min.
rest 2 min.
Mobility 10 min.
Workout Of the Day
Workout for 12/28/2011
Power Snatch 75/45
OHS
21-18-15-12-9
We'll save rope climbs for Friday!
Workout Of the Day
Workout for 12/27/2011
20 min AMRAP (As Many Rounds As Possible):
18 Box jumps (24/20)
15 Toes to bar
12 Pull-ups
*Courtesy CrossFit.com
Friday
Workout for 12/23/2011
Split JERK
5-5-5
-then-
AMRAP in 15 min of:
250m Row
25 Pushups
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