Saturday 2nd November 2013
WARM UP : 2 Rounds of: Samson Stretch (10 Seconds L&R) 10 Air Squats 10 Sit Ups 10 Back Extensions 10 Push Ups 150 M Run
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Friday 1st November 2013
WARM UP:Â 5 Rounds of : 100 Skips ; 20 Flutter Kicks WOD: For Time: 20 KBS (45# W; 55#M) 60 Skips 40 Air Squats
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Thursday 31st October 2013: Halloween WODs
WOD:Â 13 Minute AMRAP of: 10 Over Head Squats (45#) 150 M Run 20 Burpees
Thursday 31st October 2013: Halloween WODs Read More »
Wednesday 30th October 2013: The Terrible 300
WARM UP:Â 800 M Run 30 Hollow Rocks SKILL: Push Jerk
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Tuesday 29th October 2013
WARM UP: 4 Rounds of: 20 Butt Kicks 20 Sit Ups
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Bring Sally Up at CrossFit12-12-12
The CrossFit 12-12-12 Class decided to rise to the Challenge and do the “Bring Sally Up” Challenge with Back Squats. This is one of our attempts during an afternoon class.
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Monday 28 October 2013: 10 Minute AMRAP
Warm up: 2 rounds of: 30 Hollow rocks 30 Walking Lunges 30 Sit Ups
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Saturday 26th October 2013
WARM UP: 2 Rounds of: 400 M Run 50 Air Squats WOD: For Time: 150 M Waiter Walk (45# plate) 20 Burpees 20 Knees to Elbow 400 M Run 150 M Waiter Walk (45# plate) 30 KB Sings (45# W; 55# M) 30 Push Ups 150 M Waiter Walk (45# plate) 40 Air Squats 40
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Friday 25th October, 2013: RANDY
WARM UP: 100 Skips 50 Sit Ups 75 Skips 25 Flutter Kicks
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Thursday 24th October 2013: Fight Gone Bad
WARM UP: 3 Rounds of : 8 Stretch (30 Second Hold) 20 Flutter Kicks 20 Super Mans WOD: FIGHT GONE BAD 3 Rounds of every minute on the minute, one minute of each of the following movements with one minute rest after all 5 movements: Box Jumps Back Squats (45# and up) Kettle Bell Swings
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