Tuesday 31st December 2013: CrossFit Total
WOD: Crossfit Total Find your 1 RM using only three attempts in the following lifts: Back Squat Shoulder Press (Strict Press) Deadlift
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December 2013
Monday 30th December 2013: Goat Day
GOAT DAY: Spend at least 5-10 minutes on the following movements: Air Squats Pull Ups Pistols Deadlifts Double Unders
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Saturday 28th December 2013: Backwards Fran Run
WARM UP: 1 Mile run WOD: 750 M Run 9 Thrusters 9 Pull Ups 400 M Run 15 Thrusters 15 Pull Ups 150 M Run 21 Thrusters 21 Pull Ups
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Friday 27th December 2013
WARM UP: 3 Rounds of: 10 Hollow Rocks; 10 Flutter Kicks 7 10 Second Planks
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Thursday 26th December 2013: Boxing Day: CrossFit Total 2
Time to put all of that good food consumed yesterday into action and see how much you can lift today. WOD:Â CrossFit Total 2: Clean, 1 rep Max Bench press, 1 rep Max Overhead squat, 1 rep Max Clean is from the ground, power or squat.
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Wednesday 25th December 2013: CHRISTMAS DAY
Merry Christmas from our family to yours!
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Tuesday 24th December 2013
WOD:Â Annie 50-40-30-20-10 for time: Double Unders Sit Ups
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Monday 23rd December 2013 : 300
WARM UP: 5 Minutes of Double Unders
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