THURSDAY 1/3/2013
STRENGTH
SUMO DEADLIFTS
5X5X5X5X5
CROSSFIT
5 Rounds for Time
10 Hang Cleans 95/65
15 Box Jumps 24/18
10 Sumo deadlift highpull 95/65
Quote of the Day
“It’s not whether you get knocked down, it’s whether you get up.” Vince Lombardi
WOD
1/2/2013
WEDNESDAY 1/2
STRENGTH
Floor Press-5×3
BASICS
4 Rounds for Time
10 Ring Rows
15 Push ups
20 Ab Mat Sit ups
CROSSFIT
On the Minute for 15 Min
5 Muscle Ups- Scale 2Pull ups, 2Dips for each muscle up
10 Ab Mat Sit ups
“Be a yardstick of quality. Some people aren’t used to an environment where excellence is expected.” Steve Jobs
12/31/12
Monday 12/31
Happy Birthday Mackenzie
WOD
18 Min AMRAP
12 pull ups
31 wall ball
12 box jumps 24/18
Cash out ****
“You can’t climb the ladder of success with your hands in your pockets” Arnold Schwarzenegger
12/30/12
SUNDAY 12/30
WOD
21-15-9
Pull ups
Ball ups
Toes to Bar/ Knees to Elbow
** Every 3 min 5 burpees
THEN..
50-40-30-20-10
Calorie Row
Double unders
Quote of the Day
“A healthy attitude is contagious but don’t wait to catch it from others. Be a carrier.”
Tom Stoppard
12/29/12
SATURDAY 12/29
WOD
4 Rounds for Time
20 Air Squats
15 KB Swings 55/35
10 Burpee Box Jumps 30/24
**CASH OUT- Body Weight Sled Pushes- 4 Turf Lengths
Quote of the Day
“Take care of your body. It’s the only place you have to live. ”
Jim Rohn
FRIDAY 12/28/12
FRIDAY 12/28
STRENGTH
15 Min to work on any skill
WOD
3 Rounds- Score your best round
20 Ring Dips
10 Pull ups
20 Push Jerk 135/65
10 Pull ups
20 Push ups
10 Pull ups
Rest 3 Min in between rounds
Quote of the Day
“It is health that is real wealth and not pieces of gold and silver.” Mahatma Gandhi
THURSDAY 12/27
THURSDAY 12/27
Thursday 12/27
Strength
Back Squat
5x3x1x1x1
Basics
3 Rounds
10 Sumo Dead Lifts W kettle bell
10 Ring Rows
200 Meter Row
Crossfit
5 Rounds
10 Deadlifts 185/125
15 Wall Balls
200 Meter Run
Quote of the Day!!
“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’ “
Muhammad Ali
Wednesday 12/26
WEDNESDAY 12/26
Strength
Strict Press
5x5x5
Basics
15 Min Amrap
10 Pull Ups
15 Box Jumps
10 Lunges
Crossfit
15 Min Amrap
10 HSPU
10 Chin Ups
20 Box Jumps
**Cash Out- 2K Row
