12-29-11
“Annie” Complete the following for time 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups.
12-28-11
Skill Work: Maintaining neutral position in the Front Rack and Overhead positions. WOD: Complete for time 21-18-15-12-9-6-3 Push Press, 75/55 Sumo Deadlift High Pull, 75/55
12-27-11
Strength: 15 mins to find max load on Rack Jerk WOD: Run 800m 30 Back Squats at Body Weight Run 800m
12-26-11
Complete the following for reps: 2 rounds 1 min to complete as many reps as possible Thruster (95/65lb) Rest 30 sec 1 min to complete as many as possible of Pullups Rest 30 sec 1 min to complete as many …
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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
