2013-12-12 Back Squats and an AMRAP

Meet upstairs at 1610.

Warmup:

Bear Crawls
Baby Elephant
Toe Touches
High Knees

Back Squat:

5, 5, 3, 3, 1

AMRAP 10 minutes:

10 Box Jumps
20 KBS
30 SDHP
40 Situps

2013-12-11 Deadlifts

Meet upstairs at 1610.

Warmup:

PVC Warmup
10 laps running the atrium

Deadlift

10, 10, 5, 5, 5

Three rounds of:

1 minute ME V-ups
1 minute ME dumbbell push press
1 minute ME dumbbell rows
1 minute ME plyo pushups

2 minutes rest between rounds

2013-12-10 Kettlebell Swings Goblet Squats and Sleep

Meet upstairs at 1610

Warmup:

PVC Warmup
5 rounds not for times of--
50 Single Unders
10 PVC OHS

Every 30 seconds for 5 minutes (10 rounds)

5 KBS (70/53)

Every 30 seconds for 5 minutes (10 rounds)

3 Goblet Squats (70/53)

WOD:

AMRAP 5 minutes

20 HR Pushups
20 Situps

Audio Interview About Sleep with Dan Pardi

2013-12-09 Med Ball Cleans and Burpee Deadlifts

Meet upstairs at 1610 hours

Warmup:

PVC Warmup
Three rounds not for time of--
10 PVC OHS
20 m bear crawl

Good Mornings

10, 10, 10

then

Teams of two:

EMOM 20 minutes

10 Med Ball Cleans
12 Burpee Deadlifts (w Kettlebells or Dumbbells)

Buyout:

Row 500m

2013-12-04

Meet upstairs at 1610.

Warmup:

PVC Warmup
Three rounds of 10 lunges and 10 pushups

Run route for a "lap:"

1) Bring your passcard
2) Run east through the building all the way to the stairs, down the stairs, down the north side of the building, detour to the outside workout area to do whatever you need to do there like maybe 12 pullups, up the stairs on the west end, then back into the gym

4 Rounds for time:

21 Kettlebell Swings (53/35)
Run 1 Lap
Stop at the pullup bars for 12 pullups

immediately after completing your 4 laps, do 100 situps, time stops when you complete your 100th situp. 


                             
                   

2013-12-03

Meet upstairs at 1610.

Warmup:

PVC Warmup
6 laps of the center atrium...3 forward, 3 backward

EMOM 8 minutes:

7 Dumbbell Push Press

EMOM 8 minutes:

8 Power Cleans

EMOM 8 Minutes:

12 weighted situps

2013-12-02

December has arrived and it's going to get a little chilly, have something warm in case we go outside.

Meet upstairs at 1610 hours.

Warmup:

PVC warmup

5 minutes of double under work

AMRAP 15 minutes:

20 HR Pushups
50 Squats

(from Thanksgiving's WOD on CrossFit.com)