Happy New Year!!!!
WOD;
For Reps:
8 Cycles of 20 seconds on, 10 second off of the following:
Ab Mat Sit Ups
Ninja Jumps
Ab Mat Sit Ups
Jumping Lunges L+R=1
Rest 1 Min THEN
4 Min AMRAP of:
10 Back Squat
10 Back Rack Jerk
*95/65lb
Cashout Out;
3 Min Accumulated Farmer Hold
32/24kg
Skill;
Complete 7 OHS EMOM for 7 Min
135/95lb
WOD;
CrossFit Dan’s BDay WOD #32
For Time:
32 Push Ups
32 Pull Ups
32 KBS 24/16kg
32 Ring Dips
32 Box Jumps
32 Burpees
*32 Double Unders to buy in to every exercise, clock starts with DUs
WOD;
For Time:
1000 Meter Row
THEN
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of
Overhead Squat
Push Jerk
*24/16kg KB
**alternate arms as necessary for both movements
Cashout;
50 Strict Straight leg AbMat Situps
THEN
3 Min accumulated Boat Pose
WOD;
10 Rounds for Time of:
5 Push Press
7 Front Squat
25 Double Unders
*115/75lb
Cashout;
30 Min Pushups
AND
3 Min accumulated High Plank
WOD;
2 Rounds for Reps of:
3 Min Dead Lift
2 Min Hang Power Clean
1 Min S2OH
Rest 1 Min THEN:
3 Min Power Snatch
RX 135/95lb
RX+ 155/105
Cashout;
500 Double Unders
OR
200 Ab Mat Situps
OR
Both 🙂
WOD;
12 Days of Christmas
Start with 1 (the first day of Christmas aka 1 burpee aka partridge in a pear tree) and work your way to day 12 (500 meter row…no, you don’t have to do 12 of them) As you work your way through the days don’t forget to go back and complete each day before just like the song goes…ex) 1 burpee, 2 push press, 1 burpee, 3 front squat, 2 push press, 1 burpee…etc
1 burpee
2 push press (95/65)*
3 front squat *
4 hang power clean *
5 deadlift *
6 box jump 20″
7 pull up
8 push up
9 sit up
10 air squat
11 kb swings (53/35)
12 500 m row
Compare to 7/17/2014
WOD;
For Time:
1-10-1 of
Ab Mat Situps
KBS 24/16kg
Knees2Elbow
*1 of each exercise, then 2, then 3 and so on….10 of each is repeated only once before decreasing reps to 9, 8, etc
WOD;
For Time:
30 Squat Clean
30 Push Jerk
30 Chest2Bar Pull Ups
30 Push Jerk
30 SDLHP
30 Push Jerk
*95/65lb
Compare to your performance on 1/20/2014
Cashout;
4 Rounds of each movement, alternating
20 seconds on, 10 seconds off
Down Dog
Up Dog
Skill;
Snatch 1,1,1
WOD;
12 Minute AMRAP
3 Push-ups
3 Air Squats
Increase each movement by 3 every round. Score is total reps.
WOD;
8 Rounds for Time of:
9 Wide Grip DeadLift
7 Hang Power Snatch
5 Sots Press
95/65lb
Cashout;
4 x 30 sec of:
Low Hamstring Wall Stretch
High Hamstring Wall Stretch
Happy Baby Pose
