December 15, 2016

CROSSFIT/COMPETITORS
Rest Day!

CROSSFIT 101
Athlete’s Choice!

Conditioning: For Time
“Dirty Thirty”
30 Box Jumps (24/20)
30 Jumping Pull-ups
30 Kettlebell Swings (35/26)
30 Lunges
30 Knees To Elbows
30 Push Press (45/33)
30 Sit Ups
30 Wall Balls (20/14)
30 Burpees
30 Double Unders
*40 minute time cap

Conditioning: For Time
“Filthy Fifty”
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
*40 minute time cap

STRONGMAN
Conditioning: AMRAP x 5:00 each
Strong Partner WOD
5 minute AMRAP
Stone/Bag over the shoulder
rest 2 minutes
5 minute AMRAP
Tire flip
rest 2 minutes
5 minute AMRAP
20M sled push
*Score is total reps. 180/90 for sled. Each 20M equals 1 rep. Post loads in comments. (Rx+ no partner)
Post WOD core session:
100 hollow rocks, 30 second plank for each break.

Conditioning: For Time
Optional Strong WOD
10 rounds for time
3 bench press
5 pull ups or rows
7 curls
10 GHD sit ups

ENDURANCE

BODY