December 2014

CrossFit For time in teams of 3: 150 Pull-ups 75 Cal Row 150 Push-ups 75 Cal Row 150 Sit-ups 75 Cal Row 150 Air Squats (one person works at a time) _____________________________ CrossFit Competitor Every 1:00 for 10:00 1 Hang Snatch at 70% (below knee) Snatch 80% 1×1 85% 2×1 90% 1×1 Every 1:00 for […]

12:00p-2:00p Open Gym

CrossFit Competitor Build Team Wod __________________ Weightlifting Snatch 75% 2×3 80% 2×2 85% 3×1 Clean + Jerk 75% 2+2, 2+2 80% 2+1, 2+1 85% 1+1, 1+1, 1+1 Front Squat 85% 5×3 Bench Press 4×5 -choose weight- Wide grip pull ups 4 sets for total reps “A real friend is one who walks in when the

CrossFit For time: 50 Double unders 400m Run 30 Pull-ups 50 Wall Ball Shots 20/14 30 Box Jumps 24/20 50 Kettlebell Swings 53/35 30 Burpees 400m Run 50 Double unders ________________________ CrossFit Competitor Front Squat & Jerk 70% 2×3 80% 3×2 For time: 3-2-3-2-3 Bar Muscle-up Strict Handstand Push-up (alternate rounds with a partner) For

CrossFit Rest ___________________ CrossFit Competitor Rest ___________________ Weightlifting Back Squat 85% 5×3 Muscle Snatch 80% 4×3 Drop Snatch 75% 2×3 80% 3×3 Snatch Grip Press 4×4 -choose weight- Bent Row 4×5 -choose weight- “Knowledge will give you power, but character respect.” ~Bruce Lee

CrossFit 5 attempts for total accumulated time: L-Sit Hold on Parallettes (rest 1:00 between attempts) 3 rounds for time: 500m Row 20 Burpees Over the Rower (alternate rounds with a partner) _________________________ CrossFit Competitor For load: Every 1:00 for 10:00 1 Halting Clean + 1 Hang Clean (above knee) (add 10lbs/5lbs each set) Back Squat

CrossFit AMRAP 1:00 Sit-ups For load: Power Clean 5-5-3-3-3 (rest as needed) For load: Bench Press 8-8-5-5-5 (rest as needed) For load: Overhead Squat 5-5-3-3-3 (rest as needed) AMRAP 1:00 Sit-ups ___________________________ CrossFit Competitor AMRAP 1:00 15′ Rope Climb AMRAP 1:00 Double unders For time: 150m Row 300m Row 150m Row 450m Row 150m Row