W.O.D.

Friday 12/21

WOD:
10 Down to 1:
Power Cleans (135/95)
KB Box Jump Overs (53/35)
* 15 Double Unders after each rd.

Thursday

WOD:
E8MOM for 32 Minutes:
Run 250 m
40 Air Squats
30 Sit-Ups
20 Knees 2 Elbow
10 Ring Dips

Wednesday 12/19

STRENGTH:
Bench Press

WOD:
*10 Rounds:
10 KB Swings (53/35)
10 HRPU’s
10 OH Plated Lunges
* 10 Pull-Ups after rds 2,4,6,8 & 10

Tuesday 12/18

STRENGTH:
Deadlift

WOD:
16 Minute Ascending Ladder (By 1’s):
Deadlift (115/85)
Front Squat (115/85)
Push Press (115/85)
Burpees O/ Barbell

Monday 12/17

STRENGTH:
Back Squat
Ring Dips

WOD:
15 Minute AMRAP:
Run 500m / Row 600 m
20 Wall Balls (20/14)
10 Hang Snatches (95/65)

Saturday 12/14

PARTNER WOD:
“HENRY”
20 Minute AMRAP:
RUN 951 m (Together)
10 Shoulder 2 OH (135/105)
23 Lateral Burpees Over Barbell
18 Deadlifts (135/105)

Split Reps, one partner works, one rests

Friday 12/14

In honor of Victoria Soto, who during the Sandy Hook shooting hid 16 of her children in the closets.  When the gunman came into her classroom, she told him the class was in the gym.  He murdered her, then turned the gun on himself.  THE CHILDREN SURVIVED !!!  Victoria was a CrossFitter and a true Hero.  Today, and every December 14th, we do the WOD in her honor.

“VICTORIA”
5 Rounds: ( Years as a Teacher )
10 Thrusters 95/65 ( Room #)
14 Box Jumps 24/20 (Day)
12 SDHP 95/65 (Month)
12 Burpees ( Year )
27 KB Swings 53/35 ( Age )

Thursday 12/13

STRENGTH:
Clean & Jerk

PARTNER WOD:
24 Minute AMRAP:
24 Hang Clean & Jerks (115/85)
24 Med Ball Sit-Ups (Together)
24 Pull-Ups

Wednesday 12/12

STRENGTH:
Bench Press

WOD:
28 Minutes of :30 on / :30 off :
Double Unders
Toes 2 Bar
Push Press
Rope Climb

Tuesday 12/11

STRENGTH:
EMOM
OH Squats
Bent Over Rows

PARTNER WOD:
18 Minute AMRAP:
18 Front Squats (95/65)
18 Front Rack Lunges (95/65)
18 Wall Balls (20/14)
18 Box Jumps (24/20)