Month: December 2017

Skill: Peg board & rock climbing Wod: For time: 400m run 30 OHS 65/95 300m run 30 Burpee box jumps 20/24 200m run 30KB gobblet squat cleans 35/53 100m run *25 minute cap

OLY Strength: 22 Minutes to complete a 1RM Clean and Jerk WOD: Every 3 Minutes for 15 minutes (5 rounds) Minute 1: 1 Strict Muscle up + 1 Kipping Muscle up (try to string the two) Minute 2: 10 alt pistols Minute 3: 14 DB snatch (7 each arm) *pick your weight

Oly Strength: 22 Minutes to complete a 1RM Snatch Wod: Fran 21-15-9 Thrusters 65/95 Pull Ups Or &#! Fran 21-15-9 Thrusters 75/105 Chest To Bar *15 Minute Cap

 “HAMMER TIME” Teams of 2, Complete in any Order For Time:  50 Hammer Slams (Total)  800M Relay Run With Hammer (Relay Can be Partitioned into Any Distance the Team Choses As Long as Each Team Member Completes 400M) 40 GHD Sit Ups with Hammer Held at the Chest, not at the Waist and Need only to go to…

THE CROSSFIT TOTAL 1RM Back Squat 1RM Strict Press 1RM Deadlift *50 Minute Cap

WOD: LYNN  5RFT FOR MAX REPS  *Body Weight Bench Press  *Pull Ups **IF YOU RE-RACK THE BAR ON THE BENCH PRESS, THE SET IS DONE** **IF YOU COME OFF THE BAR ON THE PULL UPS, THE SET IS DONE**  ***50 MINUTE CAP

STRENGTH: DEADLIFT 2X1 + 5LBS  WOD: 4RFT  *100M Farmers Carry KB/DB 35/53  *10 Hang Power Snatch 65/95  *10 Ring Rows (Feet Elevated on Box)

STRENGTH: STRICT PRESS 1, 1, 1 @ 95% OF 1RM  OLY STRENGTH:  *Every 2 Minutes For 6 Minutes -Total of 3 Lifts  1 Clean & Jerk (NOT POWER)  *Start @ 80%. Add Weight each Lift  WOD:AMRAP 12 Minutes  10 Knees to Elbow  10 GHD Sit Ups  10 KB Swings 35/53  *American  100M Run  ***YOU CAN START IN ANY ORDER**

STRENGTH: BACKSQUAT 2X1+5LBS  OLY STRENGTH: *Every 2 Minutes for 6 Minutes: 1 Snatch (NO POWER SNATCH) for a total of 3 Lifts.   *Start @ 80%. Add Weight each Lift  WOD: 7RFT 2 Muscle Ups 3 Power Cleans 95/155 20 Double Unders  *14 MINUTE CAP

D-DAY 6th of June “Operation Overlord” WOD: “Leave No One Behind” Team Of 4 *WORK AS A TEAM. NO SOLO WORK! * Buddy Carry for 200M Per Athlete (2 Carry, 2 Buddy on Shoulders or Back). The Team Must Stay Together and complete 800M. *12 Rope Climbs (Partition as the Team sees Fit) *100 Total Burpee Lateral Jump-Over your Buddy…