Monday, December 8, 2014 “The Open Test” 20 Minute AMRAP: 50 Wall Balls(20,14)(14,10)(10,6) 50 Double Unders(lat bar jumps)(100 singles) 40 Box Jumps (24,20) 40 Toes to Bar (knee raises)(abmat) 30 Chest to Bar Pullups (chin...
Read moreSaturday, December 6, 2014 For Time: (from crossfit.com 12/03/14) Row 1,000 meters 30 Dips (Hand release pushups) 30 Sumo Deadlift High Pulls (75,55)(55,35)(35,15) 30 Handstand push-ups(abmat)(box) 30 Power Snatch (75,55)(55,35)(35,15) 30 Burpees...
Read moreFriday, December 5, 2014 Deadlift: 3-3-3-3-3 Then, “Karen” For Time: 150 Wall Balls (20,14)(14,10)(10,6) The deadlift is probably the most functional movement that we do. Everyday we are constantly picking things up and putting them...
Read moreThursday, December 4, 2014 Active recovery Day With a partner alternate rowing for 20 minutes, switching every 500 meters. Focus on perfecting your form with each stroke. We will review rowing technique at the beginning of each session. We can...
Read moreWednesday, December 3, 2014 “The Bear Complex” 5 rounds for max weight of the complex: Power Clean Front Squat Push Press Back Squat Push Press *1 round consists of 7 sets of this complex. Take as much time as needed between rounds...
Read moreTuesday, December 2, 2014 3 Rounds. 1 minute at each station with a 1 minute rest between rounds. Perform the following movements for reps: Pullups Power Snatch(75,55)(65,45)(55,35)(35,15) Box Jump(20)(step up) Thruster(same as power snatch)...
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