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
12-13-11
“Deck of Death” Draw cards from a deck. Each card tells you which exercise and how many reps to do. Hearts = push-ups Diamonds = sit-ups Clubs = squats Spades = pull ups Face cards = 10 reps Aces = …
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12-12-11
For Load: “CrossFit Total” Back Squat, 1 RM Shoulder Press, 1 RM Deadlift, 1 RM Post weight to BTWB
12-9-11
Complete the following: Skill Work: Handstand holds/Hollow positioning WOD: Every minute on the minute for 10 minutes 12 Kettlebell swings For the remainder of the minute, perform a L-Sit/hold on rings, paralettes or V-holds. Stability Work: 4 rounds of: 50 …
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12-8-11
Complete the following for time: 1000 m Row 50 Pull-ups 100 Push-ups 150 Squats 800 m Run Partition the pull ups, push ups and squats as needed.
12-7-11
Complete 5 Rounds of the Following: 5 Deadlifts 5 Hang Cleans 5 Push Press Increase the load each round. Rest as necessary between rounds.
12-6-11
For Load/Technique: Back Squat 5-5-5-5-5 Rest. Then… 25 Unbroken Back Squats at a weight of your choosing.
