December 10, 2016

CROSSFIT
Conditioning: 3 Rounds For Time
“Mainsite – HPC/Burpee”
15 Hang power clean 135/95
15 Burpees

Conditioning: For Time
100 Cal
Row 100 calories
*Ladies – 70 calories

Conditioning: For Time
“100 Slam Balls”
100 Slam Balls
40/25
*A new workout will start every 10 minutes and you can complete them in any order. If you are not finished at the 10 minute mark, stop and move on to the next one.
*1 second penalty for every rep not completed in the 10 minutes.

CROSSFIT 101
Conditioning: AMRAP x 15:00
“Saturday Special”
Run 200 m
10 Burpees
10 Sit Ups
10 Dumbbell or KB Push Press

*Teams of 2:
Partner A: Run 200m
Partner B: 10 Burpees, 10 Sit Ups, 10 Push Press
— then —
Partner B: Run 200m
Partner A: 10 Burpees, 10 Sit Ups, 10 Push Press

*Partner completing triplet must complete triplet, even if running partner returns before completion. That time is rest for running partner.

*Partners should use same weight if at all possible.

STRONGMAN
Conditioning: For Time
12 Sumo dead high pulls
11 Overhead squats
10 Hang power snatches
9 Push jerks
8 Squat cleans
7 Thrusters
6 Push press
5 Back squats
4 Shoulder press
3 Front squats
2 Hang power cleans
1 Deadlift

Rx 95/65 Rx+ 135/95

*OPTIONAL WOD*
Conditioning: No Measure
10 rounds
Bench press 3 reps
Bent over row 5 reps
Curls 7 reps

Barbell or dumbbells.
Bench BW
Row 3/4 BW
Curl 1/2 BW
not for time, go for strength and strict reps.