Saturday 12.28.13

Saturday 12.28.13

Dale and Brennan
Teams of 2
5 rounds of:
40 Wall Balls (20, 14#)
30 Box Jumps (24, 20")
20 Toes to Bar

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Friday 12.27.13

Friday 12.27.13

AMRAP 17:
40 Lateral Barbell Burpees
30 Snatch, 75/45
30 Lateral Barbell Burpees
30 Snatch, 135/75
20 Lateral Barbell Burpees
30 Snacthes, 165/100
10 Lateral Barbell Burpees
AMRAP Snatch, 210/120
One barbell. You must change weights. Must get your torso vertical and clap overhead while jumping over the barbell on the burpee.

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Thursday 12.26.13

Thursday 12.26.13

Back Squat 
5x5

4 rounds not for time:
10 GHD Situps
15 Abmat Situps
20 Hip Extensions
25 Banded Good Mornings

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Wednesday 12.25.13

Wednesday 12.25.13

***Gym Closed***

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Tuesday 12.23.13

Tuesday 12.23.13

12 Days of CrossFit

12 Rounds for time of:
1 Squat Snatch, 135/95
2 BJ, 24/20
3 Push Press, 135/95
4 TTB
5 Hang Power Cleans, 135/95
6 HR Push ups
7 Dead, 135/95
8 GHDSU
9 KBS, 70/53
10 Lunges (10 each side)
11 Wall Balls (20/14)
12 oz. Beer

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