Dec 24, 2015

12 Days of X-Mas

in Uncategorized

Custom Made CrossFit – CrossFit

Metcon (Time)

12 Days of X-Mas For Time:

-1 Rope Climb

-2 HSPU

-3 KB Swings 53/35

-4 Burpees

-5 Pull-ups

-6 Goblet Squats 53/35

-7 Hang Cleans 135/95

-8 Box Jumps 24″/20″

-9 Wall Balls 20/14

-10 Deadlifts 135/95

-11 Double Unders

-12 Ring Dips

Dec 23, 2015

12/23/15

in Uncategorized

Custom Made CrossFit – CrossFit

Metcon (Time)

Skill (10 Min Cap)

3 Sets:

-40 Double Unders

-10 Toes Through Rings

-1 Rope Climb

Back Squat (5(70%), 3(80%), 1(90%), 5(80%), 5(80%))

Metcon (Time)

25 Cal Row

21-15-9

-KB Swings

-Burpees

25 Cal Row

Dec 22, 2015

Partner Wod

in Uncategorized

Custom Made CrossFit – CrossFit

Metcon (Time)

Partner WOD – Split the reps evenly – One partner working at a time.

-40 Cals on Bike or 30 Cals on Ski

-100 Deadlifts 135/95

-50 GHD Sit-ups(v-ups)

-Down & Back x2 Overhead plate lunge 45/25

-50 GHD Sit-ups(v-ups)

-100 Slam Balls

-40 Cals on Bike or 30 Cals on Ski

*If you start on bike then you finish on ski and vise a versa.

Dec 21, 2015

Hero WOD “Daniel”

in Uncategorized

Custom Made CrossFit – CrossFit

Metcon (Time)

For Time:

50 Pull-ups

500m Row

21 DB Clusters 40/30

1000m Row

21 DB Clusters

500m Row

50 Pull-ups