12/22/14 WOD


Main – CrossFit

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Front Squat (3×3 building start at 85-90%)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

Row 250m

3 rds of

“Cindy”

5 pull up (banded/jumping PU/ ring row) scaled

10 push up (banded scaled)

15 air squat

*score 1 round for competing 250m row + 3 rds of 5/10/15

12/20/14 WOD


Main – CrossFit

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Icy Hot (Time)

Done outside IN THE COLD : )

Partner WOD

5 rds each

100m sprint

AMRAP Deadlift (185/115lb)

*while one partner runs, the other does as many DL’s as possible, then they switch. Perform 5 rds each before moving onto the next part

Immediately come Inside IN THE WARMTH : )

150 burpee pull ups (burpee box jump scaled)

For time

12/19/14 WOD


Main – CrossFit

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Barbell Glute Bridge (4×5 across w/ 2 sec pause at top)

Pistols (6 min EMOM; 6 reps each leg)

Speed Limit (Time)

30-20-10

Burpee

WBS (20/14lb)

10 min cap

12/18/14 WOD


Main – CrossFit

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Clean extension + clean (full) (5×1 build each set)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

12/18/14 STAPLES


Main – STAPLES HQ

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Metcon (Time)

12 Days of Christmas

1-100m sprint

2- Jump Squats

3- broad jumps

4- walking lunges (each leg)

5-burpees

6-air squats

7-push ups

8-sit ups

9- mountain climbers

10- bear crawl

11- squat thrusts

12- HRPU

25 min cap

12/17/14 WOD


Main – CrossFit

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Deadlift (4×4 (build each set; start at roughly 80%))

Ring Rows (4×12)

Burnt (Time)

12-10-8-6-4-2

Thruster (95lb/65lb)

Box Jump (24in/20in)

10 min cap