December 22, 2015

CrossFit
WOD: For Total Weight
Back Squat – 1 rep
Back Squat – 10 reps
Back Squat – 1 rep
Back Squat – 20 reps
Back Squat – 1 rep
Back Squat – 30 reps

CrossFit 101
Strength: Thruster 3-3-3-3-3

WOD: For Reps
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

CrossFit Teens
WOD: For Time
“12 Days of Christmas
1. 100 meter run
2. hspu
3. toes to bar
4. power clean
5. pull ups
6. burpee over the bar
7. box jumps
8. wall balls
9. kettle bells
10. walking lunges
11. slam ball
12. dead lift

Barbell Club
1) 3 Position Snatch
2) Snatch Balance
3) Clean Pull