Tue 30 Dec 2008
Wednesday 12.31.08 - Tabata New Year’s Eve
Complete 31+1 tabata rounds, alternating between:
Hang Power Clean (Guys use 75 lb, Gals use 45 lb)
Split Jumps
Burpees
OHS (Guys use 75 lb, Gals use 45 lb)
The extra 1 round is so you get 8 rounds of each exercise.
Post total reps to our message board.
Burpee Challenge- 100 Burpees. Cumulative Total- 5,050 Burpees. LAST DAY OF BURPEES!!
Tue 30 Dec 2008
Tuesday 12.30.08 Gunny’s WOD
Gunny & Clark’s WOD.
or
3 rounds for time of:
33 Burpees
33 Pull-ups
Post times to our message board.
Burpee Challenge- 99 Burpees. Cumulative Total- 4,950 Burpees. 2 days and counting!!
Sun 28 Dec 2008
Monday 12.29.08 - Michael
3 rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post times to our message board.
Burpee Challenge- 98 Burpees. Cumulative Total- 4,851 Burpees. 3 days and counting!!
Fri 26 Dec 2008
Saturday 12.27.08 - Class WOD
Rounds in 20 minutes of:
Thrusters x 5
Hang Power Cleans x 7
Sumo Deadlift High Pull x 10
Guys use 95 lb BB. Gals use 65 lb BB.
Post rounds to our message board.
Burpee Challenge- 96 Burpees. Cumulative Total- 4,656 Burpees. 5 days and counting!!
Mon 22 Dec 2008
Tuesday 12.23.08 - So this CrossFitter walked into a bar for a third time
Use empty barbell for the workout.
Rounds in 20 minutes of:
Squat x 6
Push Press x 6
Deadlift x 6
High pull x 6
Alt Lunge x 3R/L
Hang Snatch x 6
Windshield Wipers x 3R/L (See Demo)
Post rounds to our message board.
Burpee Challenge- 92 Burpees. Cumulative Total- 4,278 Burpees. 9 days and counting!!
Sat 20 Dec 2008
Monday 12.22.08 - McFlurry
400M Run
Power or Squat Cleans x 21 (Guys use 185 lb, Gals use 135 lb)
DB Thrusters x 21 (Guys use 50lb DBs, Gals use 30lb DBs)
Pullups x 21
400M Run
Power or Squat Cleans x 15 (Guys use 185 lb, Gals use 135 lb)
DB Thrusters x 15 (Guys use 50lb DBs, Gals use 30lb DBs)
Pullups x 15
400M Run
Power or Squat Cleans x 9 (Guys use 185 lb, Gals use 135 lb)
DB Thrusters x 9 (Guys use 50lb DBs, Gals use 30lb DBs)
Pullups x 9
400M Run
Post times to our message board.
Burpee Challenge- 91 Burpees. Cumulative Total- 4,186 Burpees. 10 days and counting!!
Sat 20 Dec 2008
Saturday 12.20.08 - Minute Interval Work
Minute Interval Work
First minute:
Box Jump x 3
KB Swing x 4 (Guys use 24 kg, Gals use 16 kg)
Wall Ball x 5 (Guys use 20 lb, Gals use 14 lb)
Second minute:
Box Jump x 4
KB Swing x 5 (Guys use 24 kg, Gals use 16 kg)
Wall Ball x 6 (Guys use 20 lb, Gals use 14 lb)
…and so on. Go for 15 minutes. If you miss an interval where you can’t get the prescribed reps, start back at the 3-4-5 rep count.
Post about it to our message board.
Burpee Challenge- 89 Burpees. Cumulative Total- 4,005 Burpees.
Fri 19 Dec 2008
Friday 12.19.08 - Might as well…Filthy 50
50 rep rounds of:
Box Jumps
Jump Pull-ups
KB Swings (Guys use 16 kg/35 lb DB, gals use 12 kg/25 lb DB)
Walking Lunges (50 total steps)
Knees to Elbows
Push Press (w/ 45 lb BB)
45 degree Back Ext
Wall Ball (Guys use 20 lb, gals use 14 lb)
Burpees
50 Double Unders or Tuck Jumps
Post times to our message board.
Burpee Challenge- 88 Burpees. Cumulative Total- 3,916 Burpees.
Wed 17 Dec 2008
Thursday 12.18.08 - Class WOD
Complete as many rounds in 20 minutes of:
Run 400M
15 L-Pull-ups
15 Hip Extensions Demo
Post rounds to our message board.
Burpee Challenge- 87 Burpees. Cumulative Total- 3,828 Burpees.
Wed 17 Dec 2008
Wednesday 12.17.08 - Class WOD
5 rounds of:
5 Power Cleans, 5 Front Squats, 5 of your choice of: Sh Press, Push Press, Push Jerk (Guys use 135 lb, Gals use 85 lb)
Pull-ups x 9
Post times to our message board.
Burpee Challenge- 86 Burpees. Cumulative Total- 3,741 Burpees.
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