12-23-11
For time: 400m Run 30 Bench Presses (body weight) 800m Run 20 Bench Presses (body weight) 1600m Run 10 Bench Presses (body weight)
12-22-11
Skill Work: Mid line Stability/Ring Push up Variations WOD: 21-15-9 Row Pull ups Kettlebell Swings
12-21-11
Burgener Warm-Up Strength: Cleans, 3-3-3-3-3 WOD: Complete 5 rounds for time of: Overhead Squats, 5 reps (Body Weight) Double Unders, 25 reps Thanks, Coach Glassman…Compliments of www.crossfit.com
12-20-11
Complete as many rounds as possible in 15 mins of: 5 Push Presses, 115/75 10 Push-up (hand release)s 15 Kettlebell Swings, 53/35
12-19-11
“Kelly” Five rounds for time of: Run 400 meters 30 Box jump, 24/20 30 Wall ball shots, 20/14
12-16-11
“Amanda” aka GUNS 9, 7 and 5 reps of: Muscle-ups Squat Snatch (135/95 lb.) “I just competed in the CF Games less than a year ago and now I’m dying.” – Amanda Miller, March 9, 2010 Just over a month …
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12-15-11
“Max Effort” Every Minute on the Minute (EMOM) for 10 minutes: SPRINT During the warm up, athletes will find a relative sprint distance that allows them to complete an all out (down & back) sprint within 15-20 secs. The athlete …
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12-14-11
Complete the following for time 21-15-9 reps of: Deadlifts, 275/185 Box Jump, 30/24 Followed by: AMRAP in 10 mins of: Double Unders
