Monthly Archives: December 2016

1487:

1487: Thursday 12/22 wod: FT 20 cal row 20 C&J 165/115 20 cal row Finisher: NT – run to top of Zapo perform 50 push ups run back.

Category: WOD

1486:

1486: Wednesday 12/21 STRENGTH: 5X3 hang power snatch wod: Amrap 18 10 C2B 20 Pistols or 20 alternating db box step ups 20/15 10 box jumps 30/24 scale: 3 or 6 pull ups, 10 walking lunge steps, 10 plate jumps (choose confident stack)

Category: WOD

1485:

Mark. Sorry to everyone about the wod posting malfunction for Mondays workout. 1485: Tuesday 12/20 STRENGTH: super set 4×8 b. press – 4×8 db reverse fly wod: 21 18 15 12 9 6 3 choice of one or mix them up: abmat sit up, GHD sit up or T2B push press 95/65

Category: WOD

1484:

1484: Monday 12/19 STRENGTH: OH BB walking lunges 5X10 steps wod: Amrap 20 2 TGU 12 kb swings 16 squats 20 DU

Category: WOD

1482: 12 Days of Christmas

WU: INSPECT THE MOVEMENT, REHEARSE. THEN GO!!! WOD: do this one just like the song: On the first day of Christmas my True love GTM: 3 thruster, 2 BJ’s, 1 HSPU and a PIPT…… ▪ 1 HSPU Scale: stink bug or pike ▪ 2 Box Jump 24”/20” ▪ 3 Thruster 95/65 Scale: db thruster ▪… Read More »

Category: WOD

1481:

Get your new CrossFit 2120 Snapback Cap in the 2120 pro shop for only $20 1481: Thursday 12/15 STRENGTH: b. press – climbing 12 8 6 4 2 Wod: 4RFT 10 push press (unbroken) you choose the load. Don’t sandbag or take too big a bite! 50 DU/SU (unbroken) 3 burpee penalty per each Ker-chunk!!!… Read More »

Category: WOD