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WOD Archive for December 2016

December 2, 2016

1. Warm-up
Floss Ankles
THEN
3 Steady Rounds:
Run 200m
10 Good Mornings

2. OLY 

Squat Clean 3×5 @70%

3. Met-Con 
AMRAP 7 Minutes
7 Power Cleans 155/105lbs
7 Box Jump Overs 24/20″

 

CrossFit Lite

7 Rounds of

7 Power Cleans

7 Step ups each leg

7 Push-ups with hands on the box

7 Bent over Rows

7 Burpees

 

If you have time left run 1 mile.

December 1, 2016

1. Warm-up
Floss Hips
THEN
3 Steady Rounds:
:30 Squat Hold
15 Squat Jumps then

1:30 suit case carry/1 arm oh carry x 2 each arm

2. Strength 
Find a new 3RM OH Squat

3. Interval 
3 Rounds:
15/12 Calorie row
6 Squat Snatch 165/115lbs
10/8 Calories row
4 Squat Snatch
5/4 Calories row
2 Squat Snatch
Rest 2:00

CrossFit Lite

50 Thrusters

50 Slam Ball

50 Lunges each leg

30 of each

10 of each

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