WOD 12/29/11

Jennifer's favorite, Sandbags!

Strength:

Squats 5-5-5-5-5

Met-Con:

5 Rounds for Time

50m Overhead Carry

10 Sandbag to Shoulder

15 Squats with Sandbag

WOD 12/28/11

Lindsy working her way through the 12 Days of Christmas WOD

Strength:

Deadlift 5-5-5-5-5

Met-Con:

With a 10 Minute Clock Complete:

21-15-9

Burpee Box Jumps
Pull-Ups

Max Double Unders until the time runs out



WOD 12/27/11

Sidney and Brant flipping some tires

Skill:

Snatch

Met-Con:

EMOTM for 12 Min

1 Snatch

5 Tire Flips

WOD 12/26/11

Amir, Brant, and Jason swinging the 'bells.

Strength:

Push Press 5-5-5-5-5

Met-Con:

4 Rounds for Time

20 KB Swings

30 Sit-Ups

40 Squats



WOD 12/21/11

Jason getting deep on some squats

Strength:

Squats 10x3

Front Squat 5x3

Good Mornings 5x5

WOD 12/20/11

Carrie working up to some heavy deadlifts

12 Days of Christmas WOD:

To the tune of the 12 Days of Christmas move through the

following movements.  For each day you are counting down

all the way back to day 1.

1 Deadlift

2 DB Push Press

3 DB Squat Cleans

4 T2B

5 Ring Rows

6 Box Jumps

7 V-Ups

8 KB Swings

9 Double-Unders

10 Burpees

11 Sandbag Shoulders

12 Wall-Ball

WOD 12/19/11

Brant moving through some ring push-ups

Strength:

Weighted Push-Ups 5-5-5-5-5

Met-Con:

1 Minute Sit-Ups

1 Minute Rest

1 Minute Box Jumps

1 Minute Rest

1 Minute Pull-Ups

1 Minute Rest

1 Minute Squats

1 Minute Rest

WOD 12/14/11

Brant knocking out some sit-ups

Strength:

Ring Dips 5-5-5-5-5

Met-Con:

EMOTM for 10 Minutes

5 Ring Push-Ups

10 V-Ups



WOD 12/13/11

Brennan working on his Front Squat

Strength:Shoulder Press 5x5 @75%

Squat 5x5 @75%

Deadlift 5x5 @75%

WOD 12/12/11

Sidney's favorite...Burpees!

Skill:

Cleans

Met-Con:

3 Rounds

400m Run

10 Burpee Box Jumps

10 SDHP

10 Thrusters

1 Minute Rest

WOD 12/9/11

Willie, Jennifer, Lilly, Lindsy, and Jason at the Grub Run.

Skill:

Turkish Get-Ups

Met-Con:

5 Rounds of

200m Run

15 Front Squat

WOD 12/8/11

Sidney and Amir with early morning wall-balls.

Skill:

Double Unders

Met-Con:

10 DB Squat Cleans
15 DB Push Press

20 Walking Lunges w/ DB

25 Pull-Ups

30 Box Jumps
35 Wall-Ball

40 Double Unders

WOD 12/7/11

Brant with the Deadlift PR

Skill:

Snatch

Met-Con:

5 Deadlift @60%

10 Sit-Ups

15 Lateral Jumps

WOD 12/6/11

Amir, Jason, and Lindsy moving through push-ups and sit-ups.

Strength Work:

Front Squat 10x3 @80%

Back Squat 4x3 @80%

Push Press 5x3

100 Sit-Ups

WOD 12/5/11

Carrie and Chris working through some OHS.

Strength:

Ring Push-Ups 4x Max Reps

Met-Con:

"Jeremy"

21-15-9

Overhead Squat

Burpees

http://www.crossfit.com/mt-archive2/001249.html