12.29.07 - I can’t feel my legs…I have no legs!

4 rounds of:
Step-ups x 10 (5 R/L) Guys use 20 lb DB’s, Gals use 10 lb DB’s
Lunges x 20 (10 R/L) Guys use 15 lb DB’s, Gals use 5 lb DB’s
Box Jumps x 30

12.27.07 - BURP..ees. Excuse me.

With a continuous running clock : do 1 burpee(with push up, jump, and a clap above your head) the first minute, every minute add another burpee (in the 8th minute - you need to do 8 burpees), the workout ends when you can not do the required amount of burpees for the minute you are in. So if you accomplish 18 burpees in the 20th minute - your score would be 19 rds.+ 18.

Rest 2 minutes. Then run 10 40-yard sprints.

12.22.07 - Kelly WOD

5 rounds of:
Run 400M (Long Hallway Down & Back x 2, 1/4 mile on treadmill)
30 Box Jumps
30 Wall Balls (Guys use 20 lb ball, Gals use 14 lb ball)

12.20.07 - Class WOD

5 rounds for time of:
Run 400M (1/4 mile)
Sumo Deadlift high-pull x 21 (Guys use 75 lb, Gals use 55 lb) (Demo)
Thrusters x 21 (Guys use 75 lb, Gals use 55 lb) (Demo)

12.19.07 - Class WOD’s

Morning Class:
Run 5k or 3 miles or 25 Long Hallway Down & Back’s
Try to finish in under 30 minutes.

Afternoon Class:
5 Rounds of or MAX 25 minutes of:
50 Single Jump Ropes
40 Push-ups
30 Sit-ups
20 Back Extensions
10 Jumping Pull-ups
1 Rope Climb

12.18.07 - Let’s spice things up with some more Tabata

8 minutes of Tabata Mash up Rounds (20 sec of work, 10 sec of rest, Alternate between exercises) of:
Push ups
Planks

SPRINT 80 yards

8 minutes of Tabata Mash up Rounds (20 sec of work, 10 sec of rest, Alternate between exercises) of:
Split Jumps
KB Swings

SPRINT 80 yards

12.17.07 - Another Fight Gone Bad

3 rounds of:

Single Leg Squats x 1 min (Go as low as possible, use TRX bands for support if needed)
Kipping/Jumping Pull ups x 1 min
Bench Blasts x 1 min (Bench Blasts=explosive jumping lateral step up)
Push-Press x 1 min (Guys use 75 lb, Gals use 35-55 lb)
Row x 1 min
Rest 1 min

Clock runs continuously.

12.15.07 - Full House

5 rounds or as many rounds in 25 minutes of:
Walking Lunges Forward/Backward/Side x 6 each way
Burpees x 20
Recline Pulls x 20
Hollow Rocks x 20
Cat Walks x 20 - Quadrapedal Movement See Description

12.12.07 - Wednesday Class WOD

Overhead Squat 5 x 5
Push Jerk 5 x 5

Maintain proper form but push yourself.

Tuesday 12.11.07 - 12 Days of CrossFit

1 - Burpee Pull-up
2 - Turkish Get-ups 1 R/L
3 - Knees to Elbows
4 - Wall Balls (Guys use 20 lb ball, Gals use 14 lb ball)
5 - KB Swings (Guys use 16 KG KB, Gals use 12 KG KB)
6 - Box Jumps
7 - Push Presses (Guys use 75 lb, Gals use 55 lb)
8 - Med Ball Cleans ((Guys use 20 lb ball, Gals use 14 lb ball)
9 - Double Unders or 36 Single Jump Ropes
10 - Split/Jump Lunges 5 R/L
11 - Push-ups
12 - High Pulls (Guys use 75 lb, Gals use 55 lb or less)

The first round is 1 burpee pull-up. The second round is 2 Turkish Get-ups, 1 burpee pull-up, and so on. It’s just like the song!!