WOD 12-31-14

EMOM x 12- 1 Pcl + 1 Hpcl
--------------------------------------
4 rds-
30 KBS
20 WB

WOD 12-30-14

Skill- HSPU work
-------------------------
10, 9, 8 7, 6, 5, 4, 3, 2, 1
Burpees
*5 Box jumps between rds

WOD 12-29-14

P. Press 3-3-3-3-3
-----------------------
Max effort P.Jerk @ 3rm P.Press
-----------------------
8 min AMRAP-
10 DB snatch
10 OHS

WOD 12-26-14

DL 5-5-5-5-5
--------------------
21-15-9
DL
T2B

WOD 12-24-14

EMOM x 10-
1- 10 weighted pull-ups
2- 10 HRPU
--------------------------------
2 x 4 min AMRAP-
7 Pcl
6 pull-ups

A few of our festive folks before
Monday's workout

WOD 12-23-14

P. press 5-5-5-5-5
----------------------------
Push jerk 1 max effort set @ 5rm pp
----------------------------
5 x 400m row. 
rest - 2min

WOD 12-22-14

"12 Days of Christmas"

100 m run
2 DB clean and jerk
3 DL (185/135)
4 WB (20/14)
5 Bur-r-pees
6 push-ups
7 K2E
8 DB snatch
9 KBS (53/35)
10 stepping lunges
11 air squats
12 C2B pull-ups
(WOD is done just like song is sung)

WOD 12-19-14

DL 2-2-2-2-2
-------------------
12 min AMRAP-
10 box jumps
10 T2B
10 KBS

We're seeing big improvements on those OH squats!

WOD 12-18-14

EMOM x 12
1 Clean (squat) + 1 Front Squat + 1 Jerk

3 Rounds:
10 DB HPCL ( Hang Power Clean)
20 Pull-Ups
40 Double Unders

WOD-12-17-14

Skill- OHS work or 5x2

TABATA-
Cal. Row
Slamball
Walking Lunges
Handstand Holds

WOD 12-16-14

12-9-6-3
Clean and Jerk
Over bar burpee

WOD 12-15-14

P.Press 2-2-2-2-2
-----------------------
1 set- max p. jerk @ 2RM p.press
------------------------
10 min AMRAP-
9 Sq. Cl
3 wall climbs

WOD 12-12-14

DL 3-3-3-3-3
-------------------
Parter WOD-
P1-  complete 21, 15, 9 of:
DB Snatch
Box jumps
P2- Max effort WB
*switch when P1 finishes couplet

Looking adorable (POST WOD) I might add, in her new
birthday Nanos!  (This was after that nasty F.Sq, KBS WOD!)

WOD 12-11-14

Skill practice- SN balance or OHS
--------------------------------------------
10 min AMRAP-
10 HPCL
10 FR lunge
10 S2OH

Here's a throwback- One of our original CF
teens.  A lot can change in a year. He's now
Back squatting over 230 and his pitching arm
keeps getting stronger and faster.  Thanks for
working hard, Parker!

WOD 12-10-14

5 sets- 1 wall climb + 10 shoulder taps
-------------------------------------------------
4 rds-
:30 on / :30 off
T2B
ring dip
back ext.
HRPU
*rotate through

Our softball girls... working hard (as always!)

WOD 12-9-14

3 x :30 max V-ups
*1 min rest btw
--------------------------
5 rds- 1 min rest btw
25 KBS
15 burpees

WOD 12-8-14

P.Press 3-3-3-3-3
-----------------------
1 max effort set at 75% of 3RM
----------------------------------------
Buy in- 30 cal row
Then- 2 rds
30 pull-ups
30 DB thrusters

It was the first time competing for Rodrigo and Allison
this past Saturday.  They impressed us all.  Great form ALL day!

WOD 12-5-14

DL 5-5-5-5-5
-------------------
5 rds-
*2 min rest btw
25 (unbroken) WB
15 HRPU
10 T2B

Lindsay and Matt working hard in our 5:15 crew.  Another one
of our awesome CrossFit couples!

WOD 12-4-14

OHS work
------------------
21-15-9
S2OH
Lateral bar jumps (x 2)

WOD 12-3-14

Tabata- HS hold/sit-ups
*alternate
--------------------------------
10-9-8-7-6-5-4-3-2-1
Thruster
Burpee

WOD 12-2-14

EMOM x 18-
1) 2 rope climbs
2) 6  Pcl (t & g)
3) 1 min max DU

WOD 12-1-14

P. Press 5-5-5-5-5
------------------------
5 rds-
1 min- F. Sq
1 min- KBS
1 min- rest