January 2014

WARM UP: 3 Rounds of: 20 Hollow Rocks 20 Flutter Kicks 10 Push Ups

Warm Up:  400 M Run 50 Double Unders/ 200 Singles 50 Air Squats 50 Sit Ups 

REST DAY

WARM UP: 400M Run x 2 WOD: 400M Run 50 Air Squats 400 M Run 50 Kettle Bell Swings (45#W; 55#M) 400 M Run 50 Thrusters (45#) Fast 400M Run   We wish our friend, fellow athlete and crossfit family member Jarod a speedy recovery. Our thoughts are with you and your family during this

WOD: TABATA For twenty seconds do as many reps of the following – then rest 10 seconds. 8 intervals of Row (for Distance) 8 intervals of Box Jumps (20″ W; 24″ M) 8 intervals of Pull Ups 8 intervals of Burpees 8 intervals of Double Unders

WOD:  For Time: Buy In: 15 Burpees THEN: 400 M Run 50 Overhead Squats (65#W; 95#M) 50 KBS (45#W; 55#M) 50 Air Squats 400 M Run 50 Push Ups 50 Sit Ups 50 Push Press (45#)

WARMUP: Burgener Warm Up WOD:11.5: Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (145#M; 100#W) 10 Toes to bar 15 Wall ball shots, (20#M; 14#W)

WOD: Hearts – Kettle Bell Swings Diamonds – Push Ups Clubs – Squat Jumps Spades – Sit Ups Jokers – 10 Burpees Face Cards – 10 Mountain Climbers

WARM UP:  38 Birthday Burpees (Happy Birthday Annushka!) SKILL: Snatch Clean and Jerk

R&R Day