Friday December 9

Warm up

10 mins to get 3 rep max Back Squat.

WOD
"Angie"
100 Pullups
100 Push ups
100 Sit ups
100 Squats

Bonus

Remeber you can scale this workout. 

Thursday December 8

Warm up

Power Snatch
2-2-2

WOD
100 Double Unders
20 Push Press
75 Kettlebell swings
20 Push Press
100 Double Unders

Bonus
http://www.crossfit.com/journal/library/55_07_snatch_positions.pdf

Kesli practicing Handstands.

Wednesday December 7

Warm up

Deadlifts
3-3-3-3

Push Press
2-2-2-2

Row 2k.

Bonus
http://www.youtube.com/watch?v=h6oQLMcTGTo.  Great Video on the push press.

Tuesday December 6

Warm up

Front Squats
1-1-1-1-1

WOD
12 min AMRAP

30 situps
20 Wallballs
10 boxjumps

Bonus

We have Punch Pass cards 10 visits for 25 dollars.  What a great Christmas gift.  In January they will be 45 dollars, so tell your friends.

Monday December 5

Warm up

3 sets of 3 Muscle ups

WOD
"Fran"
21-15-9
Thrusters 65/95
Pullups

Bonus
http://www.youtube.com/watch?v=dL_fYbPslKw&feature=related

Saturday December 3

WOD
"Nutts"

10 Hand stand Push ups
15 Deadlifts 250#
25 Boxjumps
50 Pullups
100 Wallballs
200 Double Unders
Run 400 Meters with 45# Plate.

This Workout can be scaled.  So come have some fun.

Friday December 2

Warm up

10 mins to get 1 rep max on Clean and Jerk.

5 rounds for time.

5 Pistols on each leg
15 Sumo deadlift High Pulls
25 Ball Cleans

Bonus

http://www.youtube.com/watch?v=oylx0Up7nG8&feature=related
Great well soon Andrea!!  Andrea had her apendix removed, so we want to wish her a speedy recovery.