WOD for Monday, 1/6/14:
9 power snatches (115#/75#)
21 burpees
15 power snatches
15 burpees
21 power snatches
9 burpees
WOD for Thursday, 1/2/14:
12 minutes to find your 1RM strict press
rest 2 minutes
every minute on the minute for 10 minutes:
3 strict presses at 75% of your new 1RM
WOD for Monday, 12/30/13:
AMRAP for 14 minutes:
10 kettlebell swings (70#/53#)
10 burpee one leg box jumps (24″/20″)
WOD for Tuesday, 12/24/13:
“The Twelve Days of Christmas”
1 clean (135#/95#)
2 handstand push-ups
3 front squats (135#/95#)
4 sumo deadlift high-pulls (135#/95#)
5 chest to bar pull-ups
6 box jumps (24″/20″)
7 burpees
8 push-ups
9 wall balls (20#/14#)
10 kettlebell swings (53#/35#)
11 deadlifts (135#/95#)
12 thrusters (135#/95#)
WOD for Monday, 12/23/13:
“2008 CrossFit Games Workout #4”
30 squat clean and jerks (155#/105#)
WOD for Friday, 12/20/13:
3 rounds:
20 KB swings (53#/35#)
30 OH lunges (45#/25#)
600m run
WOD for Thursday, 12/19/13:
12 minutes to find your 1RM push press
rest 3 minutes…
every minute on the minute for 10 minutes:
3 push presses at 75% of your new 1RM