STRENGTH/SKILL

Deadlift:

5-3-1+

CONDITIONING

7 Rounds:

-7 Front Squats 95/65

-7 Toes-to-bar

RESULTS

Heather: 8:39

STRENGTH/SKILL
Overhead Press:
5-3-1+

CONDITIONING
30 KB Swings – 70/55

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count 1 penalty.

*Perform this workout one minute on and one minute off. Total time is 10 minutes.

*For every penalty counted, perform either 50 Double Unders or 20 Burpess.

RESULTS
Dave: 30, 26 (70lbs), 30, 26, 24 (55lbs)
Heather: 30, 30, 30, 30, 30 (55)lbs Rx

STRENGTH/SKILL
Back Squat:
5-3-1+

CONDITIONING
For Time:
30 DB or KB Push Press 35/20
40 Dynamic Push-Ups (chest must touch and hands must leave the ground)
50 Pull-Ups

RESULTS
Dave: 3:03 Rx
Heather: 11:25 Rx

Merry Christmas!

It's Christmas, take the day off!

Team Workout:

In teams of 2 complete:

A: 45-30-15 reps of:
-Dumbbell Front Squat 45/30
-Pull-ups

B: 800m Run

C: 45-30-15 reps of:
-Situps
-Pushups
-Box Jumps 24/18

*****Parts A, B, and C may be completed in any order.  Only one team member may be moving at any given time.

SKILL BUILDING:
4 Rounds of max effort handstands (rest between sets)

WORKOUT:
5 Rounds:
-5 Thrusters 135/95
-10 Burpees

"12 Days of Christmas"

“12 Days of Christmas – CrossFit Style”
1 Burpee
2 Handstand Pushups
3 Deadlifts 225/155
4 Box Jumps 24/18
5 Thrusters 95/65
6 KB Swings 70/55
7 Pushups
8 Pullups
9 Clean and Jerks 95/65
10 Walking Lunges
11 Wall-balls 20/14
12 Power Snatches 95/65

Perform the workout just as the “12 Days of Christmas” song is sung and refrained. 1 burpee, then 2 Handstand Pushups and 1 Burpee, then 3 Deadlifts 2 handstand pushups 1 burpee, etc…..


RESULTS:
- Dave: 43:54 Rx
- Heather: 37:55 (120lb deadlifts)

Tuesday

Me trying to do math after the Barbara WOD

WARMUP:

- spiderman planks - 90 seconds

- side planks - 45 seconds (x2)

CONDITIONING:

5 rounds - rest exactly 1 minute between each round:

Complete as many cycles in 3 minutes of:

- 3 DB push press

- 5 knees to elbows

- 10 air squats

Use 40-50% of your body weight for DB scaling.

RESULTS:

- Dave: 28 rounds (35lbs) - total of 84 DB push presses, 140 k2e, 280 squats

- Heather: 28 rounds (30lbs) - total of 84 DB push presses, 140 k2e, 280 squats

- Todd: 27 rounds (45lbs) - total of 81 DB push presses, 135 k2e, 270 squats

Monday - "Barbara"

Big Todd Peterson cranks out his pull-ups

WARMUP:

- 3 minute plank hold

CONDITIONING:

"Barbara"

5 rounds of:

- 20 pull-ups

- 30 push-ups

- 40 sit-ups

- 50 squats

- 3 minute rest

RESULTS:

- Dave: 18:57 Rx

- Todd: 19:33 Rx

- Heather: 19:56 Rx

Thursday

WARMUP:
- 3 minute plank


STRENGTH:
- Deadlifts 5-3-1+


CONDITIONING:
As many rounds as possible in 15 minutes of
- Sit-ups
- 12 Walking Lunges w/ DB (use only one DB)
- 10 DB Hang Power Snatch (5 per arm)
- 8 Pull-ups

- Start the workout with 10 sit-ups. Add +5 sit-ups to the start of each round. (i.e. You will start round 4 with 25 sit-ups: 10-5-5-5 etc…)
- Use 20%-25% of your body-weight for DB load.

RESULTS:
- posted tonight -