Thursday 12-22-16
Warmup
400 m run
3 rounds
10 box step ups
10 ring rows
10 ring dips
2 min rest
WOD
For time:
75 squats
35 good mornings
60 squats
25 good mornings
45 squats
15 good mornings
Category: Uncategorized
Wednesday 12-21-16
Warmup
500 m row
3 rounds
10 walking lunges
10 second squat hold
10 bottom to bottom squats
WOD
Hang squat clean 5-5-3-3-3-1-1-1-1 reps
Tuesday 12-20-16
400 m run
3 rounds
10 push-ups
10 sit-ups
10 squats
WOD
“Diane”
21-15-9 reps for time of:
225-lb. deadlifts
Handstand push-ups
Monday 12-19-16
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 hang squat cleans 45/35
10 jerks 45/35
WOD
Behind-the-neck jerk 1-1-1-1-1-1-1
Sunday 12-18-16
Open gym 2:00-3:00
Saturday 12-17-16
In teams of two,12 min AMRAP
-500 m row
-max reps pullups
( one rows, one does max pull-ups)
Then,
12 min AMRAP
Thrusters 95/65
Each team member does reps for 60 secs, then switch
Friday 12-16-16
Warmup
400 m run
3 rounds
10 SDLHP 35/25
10 kb swings 35/25
10 goblin squats 35/25
2 min rest
WOD
Tabata squat
Tabata deadlift, 155/105
Tabata squat
Tabata deadlift, 155/105
Thursday 12-15-16
** last day for shirt orders, email Jill and let her know what you want, jill@850crossfit.com
Warmup
500 m row
3 rounds
10 Power snatch 45/35
10 hang squat snatch 45/35
10 ohs 45/35
2 min rest
WOD
OHS
10-5-1-1-1-1-5-10
Wednesday 12-14-16
**Tshirt orders are due by midnight on Thursday 12-15-16, we are ordering on Friday.
Warmup
50 double-unders
3 rounds
10 jumping jacks
10 burpees
10 jumping lunges
2 min rest
WOD
4 rounds for time of:
Row 250 meters
45-lb. thrusters, 25 reps
15 toes-to-bars
Tuesday 12-13-16
Warmup
400 m run
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
WOD
“DT”
5 rounds:
12 deadlifts @155/105LBS,
9 hanging power-cleans @155/105LBS,
6 push-jerks @155/105LBS