WOD 101230

Warm Up:
JYD
20x Dead Bugs
30x Hollow Rockers

WOD:
12 Minutes AMRAP
5x HSPU
7x Front Squat (135#/95#)
10x Sit-ups

WOD 101229

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

Ground-to-Overhead (95#/65#)
Box Jumps (24"/20")
Sit-ups

Post time to comments.

“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups

CrossFit rarely asks for maxes. This workout does and expects that there is no “gaming” the workout. I tell people I want to see you falling off the pull up bar. People whose score looks like:
10/30
8/25
8/20
8/20
7/15

are going for a number and not a max. Test your limits today.

Intermediate:
Scale the weight on the bench press. Use a weight that you can get at least 6-8 reps with.
or
do as prescribed and dial back the rounds to 3.

Beginner:
do 5 or 3 rounds of
max push ups
max pull ups or beginner pull ups

Subs for Bench press:
dumbbells, push ups, elevated push ups
Subs for Pull ups:
Assisted Pull ups, Beginner Pull ups, Ring Pull ups, Ring Rows

*Jumping Pull ups should not be subbed. High numbers of these have been associated with Rhabdomyalisis.

WOD 101210

WOD:

Kettle bell Tabata:
Three rounds:
20 seconds right arm swings
10 second rest
20 sec. left arm swings
10 second rest
20 sec. right arm shrug
10 second rest
20 sec. left arm shrug
10 second rest
20 sec. right arm KB snatch or clean
10 second rest
20 sec. left arm KB snatch or clean

Post lowest number completed per round.

WOD 101208

Meet at Court 5 at 1145.

Warm up:
3 rounds of
10 x pushups
10 x squats
10 x sit ups
10 x back extentions

WOD: (in the gym near the back door)

5 rounds:
20 x Wall Ball shots (24"/20")
15 x Box Jumps
15 x Pushups

Post times in the comments.

WOD 101207

Meet at the court 5 at 1145.

Warm up:
JYD
15 four count mountain climbers
10 x tuck jumps
10 x body weight thrusters

WOD: Location will be near the Boxes in the back of the basketball court near the door.
20 x BJ
1 x There and back court sprint. (the sprint course is one of the side basketball courts)
15 x Burpees
1 x There and back court sprint
15 x BJ
1 x There and back court sprint
10 x Burpees
1 x There and back court sprint
10 x BJ
1 x There and back court sprint
5 x Burpees
1 x There and back court sprint
5 x BJ
1 x There and back court sprint

Post times in the comments.

WOD 101206

Meet at the pull up bars at 1130.

Warm up:
10 x push ups
20 x sit ups
25 x air squats
10 x tuck jumps
5 x burpees

WOD:
21-18-15-12-9-6-3
Knees to Elbows
Push ups
Walking Lunges (total)

Post times in the Comments.

WOD 101203

Meet at the pull up bars at 1130.

Warm up:
10 x Pistols (5 each leg)
25 x High Skips (each leg)
25 x Frankensteins (each leg)

WOD:
5 Rounds of "Cindy"
30 x Sit ups
100 x Double unders
30 x Sit ups
5 Rounds of "Cindy"

Post times in the comments.

WOD 101202

Meet at the pull up bars at 1130.

Warm up:
JYD
5 x Burpees
20 x BW Thrusters
10 x Tuck Jumps

4 Rounds:
Run 400m
25 Box jumps
50 Double Unders

Post times in the comments.

111201

Meet at court 5 at 1130.

Warm up:
20 x BW Thrusters
5 x Burpee
20 x Arm circles

WOD:
5 rounds
10 x Dead lift (135#/95#)
15 x Push ups

Post time in the comments.