Month: December 2012

31. Dec

CrossFit South

12/31/12

WOD “Stevie” 12 movements, 31 UNBROKEN reps of each: Kettlebell swings, 70/35 Wall balls, 20/14 Overhead squats, 95/65 Burpees Lunges Push jerks, 95/65 K2E Box jumps, 24/20 Hang cleans, 95/65 Sit ups Double unders Deadlifts, 185/125 *you can hold a movement and rest to be considered unbroken. if something starts on the ground it can’t…

31. Dec

CrossFit South

12/29/12

MOD Hoover ball WOD 100 double unders 90 supermans 80 squats 70 sit ups 60 lunges 50 push ups 40 box jumps 30 wall balls 20 burpees 10 pull ups *one partner works at a time, combine reps for total **after each movement, both partners run 1 lap together WOD 12 minute AMRAP 7 snatches…

31. Dec

CrossFit South

12/28/12

MOD Snatch balance WOD AMRAP 20 minutes Run 400m 25 squats Run 400m 25 deadlifts Run 400m 25 sdhp Run 400m 25 push press Run 400m 25 double unders

27. Dec

CrossFit South

12/27/12

GMOD Around-the-worlds Ice cream makers MOD Front squat WOD 5 rounds -20 cleans -20 box jumps

27. Dec

CrossFit South

12/26/12

WOD “12 Days of Christmas”

27. Dec

CrossFit South

12/24/12

WOD “Victoria”

21. Dec

CrossFit South

12/21/12

GMOD Double unders MOD Death by squat cleans WOD 5 Rounds AMRAP front squats, BW AMRAP strict press, 0.75BW Rest 2 minutes

21. Dec

CrossFit South

12/20/12

GMOD Handstand push ups MOD Squat cleans WOD 30-20-10 Thrusters T2B

19. Dec

CrossFit South

12/19/12

GMOD Ring push ups Ring dips Ring pull ups MOD Box jump L-sit WOD 21-15-9 Burpee box jumps C2B pull ups Plate lifts, ground-to-overhead

19. Dec

CrossFit South

12/18/12

GMOD Weighted chin ups MOD Snatch balance Hang squat snatch WOD 11 minute AMRAP 5 power cleans Overhead walk 5 overhead squats Walking lunges