Part A: Pistol Progression 5 EMOM Rx 14
Tuesday - 2 minutes of Fun!
2 mins On, 1 min off for 8 RDS
AMRAP 5 Full cleans 155/105 and 1 Rd of Cindy
Odd and Even
Part A: Thruster Progresssion up 10/20lbs from last week
Rx 155/105
Odd and Even
20 minutes
Odd Minute - 2 MU, 15 KBS 2/1.5
Even Minute - 5 burps and 20 DU
Crazy 8's!
Crazy 8's!
8KBS 24/16
8J.Lunges
8 Kness to elbows
8 BJ 24/20
8 sit-ups
8 HR push ups
8 deadlifts 245/165
8 RDS
It takes two for this Tango
It takes two for this tango
With one athlete working at a time complete the following tasks,
1 burpee
1 shuttle run
1 wall ball sit-up
1 wall ball,
2 burpee
1shuttle run
2 wall ball sit-up
2 wall ball,
1 burpee
1 shuttle run
1 wall ball sit-up
1 wall ball,
2 burpee
1shuttle run
2 wall ball sit-up
2 wall ball,
Continue this progression of increasing burpees, wall ball sit-ups, and wall balls, all the way up to 10 and back down to 1, once completed, finish with 75 pull ups as a team.--
Boxing Day
Gym Closed get outside and play
Merry Chritsmas
Merry Christmas Everyone!
12 days of Christmas
This WOD is performed as the song would go,
on the first day of Christmas my CossFit gave to me... (1 snatch, on the second day of Christmas my CrossFit gave to me 2 pistols and 1 Snatch, on the third day of Christmas my CrossFit gave to me 3 Box Jumps, 2 pistols, 1 snatch..... alll the way to 12 Man Makers and down)
1. Snatches 135/95
2. Pistols
3. Box Jumps 36/28
4. Pwr Cleans 135/95
5. Jerks 135/95
6. KBS 2/1.5
7. Push Ups
8. Jumping Lunges
9. Pull Ups
10. Wall Balls
11. Toes To Bar
12. Man Makers 40/25
Pistols and Snatches
Part A: Pistol progression 12 pistols on the min for 5 mins
Part B : Triple full snatch on the two
RX -175-255
Rx - 85-125
Go up every two rounds
Down and Back Up
Part A: progression 5 thrusters at 135/95 EMOM for 5mins
Part B:
50 WB 20/14
40 pull ups
30 BJ 24/20
20 thrusters 95/65
10 pistols
5 MU
and back up with 10 pistols, 20 ....finish with 50 WB
The Man Maker!
The Man Maker!
On the minute complete as many man makers as possible after completing 30 DU
WOD ends when you hit 30 Man Makers
Building a community
teams of two only one athlete working at at time
Row 10/8 calories
1 Rd of DT
switch every round
30 MIN AMRAP
Open prep!
12 Min Amrap
10 push press 115/85
8 front rack 115/85 lunge steps
6 T2B
Kaboom
12 Fr squats at 205/125
8 Bar hop burps
6 MU
4 rds
Deadly Ups
6 deads at 315/225
6 BJ 36/24
6 push ups
4 rds rest 2 mins, 3rds rest 2 mins, 2 rds rest 2mins, 1 rd
Tabatta Tuesday
Tabatta
KBS 2/1.5
Air squats
lunge steps
sit-ups
Power Surge
Power Surge
50 WB 20/14
then
21-15-9 of
pull ups
and pwr cleans at 135/95
50 WB
5 by 5
5mins on, 5 mins off X 2
AMRAP
5 TGU 2/1.5
10 KBS 2/1.5
15 Goblet Squats
306 Third Annual Weightlifting Meet
Come cheer on our lifters.
Action starts at 10AM
Filthy Fifty
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1.5/1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions (supermans)
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Pull, hop, press
On the two minute: 10 RDs
3 deads at 365/225
6 bar hop burpees
3/2 MU