December 18, 2014

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Happy Birthday Elizabeth V!

CrossFit/Competitor
REST DAY!

CrossFit 101
Pre: 5 Minute AMRAP
Double Unders for 2 Minutes
Rest 1 Minute
Double Unders for 2 Minutes
*No modifications

WOD: For Time
“Karen”
150 Wall Balls (20/14)

CrossFit Prep
Lifts: Back squat, front squat, and barbell lunges

Skill: Tire flips and rope climbs

CrossFit Endurance
WOD : Endurance 12 Days of Christmas
Day 1: 200m run
Day 2: Frog jumps
Day 3: Jumping knee jumps
Day 4: Kettlebell swings
Day 5: Burpees
Day 6: Bench jump overs
Day 7: Slam balls (40#/25#)
Day 8: Abmat sit-ups
Day 9: Push-ups
Day 10: Double unders
Day 11: Wall balls (20#/14#)
Day 12: Pull-ups

Barbell
1) Hang Clean 5 x 2 @ 75%
2) Clean Pull 3-3-3
3) GHD Sit Ups 3 x 20