WOD:   12/17/17

"Candy"
Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats

WOD:   12/16/17

8 Days of Hanukkah WOD!

WOD:   12/15/17

Back squat 10-8-6-4-2 reps
 

Shoulder press 10-8-6-4-2 reps
 

Deadlift 10-8-6-4-2 reps

You know what today is all about! Getting Strong!

Make sure to rest between sets and go as heavy as safely possible!

These are the FUN days!

WOD:   12/14/17

 

4 rounds for time of:
400-m run
30 push presses, 65/45 lb.
20 jumping chest-to-bar pull-ups

WOD:   12/13/17


Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
15 burpees
30 single-leg squats, alternating

Handstand Walk Progressions!

 

 

Pistol Progressions!

WOD:   12/12/17


Each for time:

Row 1000m

Row 750m

Row 500m

Row 250m

Row 100m

Check out these tips from CrossFit Rowing.

There is some good info in this video!

Today's WOD is all about sprinting, so efficiency and using all your power is key!

WOD:   12/11/17

For time:
50 push-ups
40 dips
30 handstand push-ups
20 jerks, 155/105 lb.
10 push presses, 155/105 lb.

WOD:   12/10/17

For time:

Annie
50-40-30-20 and 10-rep rounds of:
Double-unders
Sit-ups

Directly into,

10-20-30-40 and 50 rep rounds of:
Double-unders
Air Squats

WOD:   12/09/17

Coffland

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:
800-m run
30 push-ups

*40 minute Time Cap.

WOD:   12/08/17

Clean and Jerk 1-1-1-1-1-1-1 reps

Complete as many rounds as possible in 12 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups

*Men use a 45-lb. barbell and 24-in. Box
*Women use a 45-lb. barbell and 20-in. box