12:19

WOD

For time:
10 Overhead squats (155 / 105 lbs)
10 Box jump overs (24” / 20” box)
10 thrusters, (135 / 95 lbs)
10 Power cleans (205 / 125 lbs)
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
10 Power cleans (205 / 125 lbs)
10 thrusters, (135 / 95 lbs)
10 Box jump overs (24” / 20” box)
10 Overhead squats (155 / 105 lbs)

12:18

 

Strength

Back Squat
1×5 light
2×3 moderate
3×1 heavy

WOD

14 Min. AMRAP
400m Row
5 C&J (moderate/heavy)
15 KB swings

12:17

 

Strength

Clean
1×3 light
2×2 moderate
3×1 heavy

WOD

12 Min EMOM

12 Deadlifts

8 Ring Dips

12:16

 

Strength

Push Press
1×4 light
2x moderate
3×1 heavy

WOD

Box jump 10-9-8-7-6-5-4-3-2-1

Snatch 1-2-3-4-5-6-7-8-9-10

12:15

Strength

3x max ring dips

WOD

5 min AMRAP of
1 rope climb
15 tuck crunches
20 walking lunges
- 2 min rest-
5 min AMRAP of
5 HSPU
5 burpees
15 supermans

12:14

 

Strength

Front Squat
1×5 lights
3×3 moderate
4×1 heavy

WOD

3rds for time

Sled Push

20 Pull Ups

40 DU

 

 

sandy-hook-victims

As many of us know, a horrible tragedy happened at Sandy Hook Elementary this month.  In honor of the sweet children and teachers, we will be doing a Hero WOD called ‘Victoria’ after Victoria Soto, a teacher at Sandy Hook Elementary who used her body to shield her students from the shooter and lost her life in the process.

WOD:

5 Rounds for Time (Victoria was a teacher for 5 years)

-  10 Thrusters (95lbs/65lbs) (The tradgedy happened in room 10)

- 14 Box Jumps (24/20) (Tradgedy occurred on 12/14/12)

- 12 Sumo Deadlift High Pull (95lbs/65lbs) (Tradgedy occurred on 12/14/12)

- 12 Burpees (Tradgedy occurred on 12/14/12)

- 27 KB Swings (53lbs/35lbs) (Victoria was only 27 years old)

12:11

 

Strength

cleans
1×5 light
2×4 moderate
3×2 heavy

WOD

for time:

8 snatches
8 rounds of Cindy
8 snatches

12:10

 

Strength

front squat
1×6 light
2×5 moderate
3×4 heavy

WOD

for time

1000m Row
then
100 Double unders

12:9

 

Strength

strict press
1×6 light
2×4 moderate
3×3 heavy

WOD

10 min AMRAP
3 squat clean (heavy)
4 HSPU
5 T2B

Archives
CrossFit Terminology

AMRAP - As Many Rounds/Reps as Possible

BW - Body Weight

C2B - Chest to Bar

K2E - Knees to Elbows

KB - Kettlebell

DB - Dumbbell

EMOTM - Every Minute on the Minute

GHD - Glute Ham Developer

HSPU - Handstand Pushups

OHS - Overhead Squat

SDHP - Sumo Deadlift High Pull

WOD- Workout of the Day