Wednesday December 29, 2015
2015 NEW YEARS CHIPPER
20 Bar-facing burpees
15 Push press 135/95
20 Kettlebell swing 70/55
15 Thruster 135/95
20 [...]
Tuesday December 29, 2015
METCON
21-15-9
Deadlift [275/195#]
Box Jumps [30/24”]
Toes to Bar
CONDITIONING
5x250m Row
Rest [...]
Monday December 28, 2015
STRENGTH
Over Head Squat
5x5 @ 80-85%
Every 2min
METCON
5 RFT
100ft Broad Jump
12 HSPU
14 DB Snatches [...]
Saturday December 26th, 2015
In teams of two, with only one person working at a time, complete:
100 Burpees
200 Kettlebell Swings (53/35)
300 Squats
800 Meter Run* (weather [...]
Wednesday December 23rd, 2015
12 Days of CFD Christmas!!!
For [...]
Tuesday December 22, 2015
STRENGTH
Bench Press
5x5
Increase Weight
Every 2min
METCON
BUY IN
100 Dubs/200 Singles
3 Rounds
5 MU’s/10 C2B+10 Ring Dips
15 GHDs/30 [...]
Monday December 21st, 2015
SKILL
EMOM for 10min
Adv) 8 STRICT HSPU
Int) 4 STRICT HSPU
METCON
5 Rounds
3min WORK
3min REST
6 Deadlifts [315/220]
150ft Shuttle
Max Cal on Bike OR [...]
Saturday December 18, 2015
CrossFit:In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1-
10 Box Jumps [...]
Friday December 18, 2015
STRENGTH
OHS 4x4 @70-75%
1st rep 5sec Pause
METCON
3 RFT
300ft. KB Waiter's walk 53/35
30 Pull-ups
15 Thruster 95/65
**Switch [...]
Thursday December 17, 2015
STRENGTHBench Press
3x8 Increase wt.
METCON
2k row
Grace
50 Pull [...]