WOD

Today’s WOD is in memory and honor of Connecticut school teacher Victoria Soto, a HERO who died while protecting her students.  She was a teacher for 5 years, her room # was 10, she was killed on 12/14/12 and she was 27 years  old.  She was a CrossFitter and a true hero.

“Victoria”

5 RFT

•  10 Thrusters (95/65)
• 14 Box Jumps (24/20)
• 12 SDHP (95/65)
• 12 Burpees
• 27 KB Swings (53/35)

 

“The Grinch”

Partner WOD

20 min AMRAP (partners alternate rounds)

• 7 KBS
• 7 Burpees
• 7 Wallballs

 

“Make sure your worst enemy doesn’t live between your own two ears.” Laird Hamilton

 

 

SATURDAY 12/22

WOD

2 Rounds for time

8 Burpees

12 Deadlifts 95/65

8 Burpees

12 Hang Cleans 95/65

8 Burpees

12 Front Squats 95/65

8 Burpees

12 Thrusters 95/65

8 Burpees

12 Push Press 95/65

** CASH OUT

50 Toes To Bar- Everytime you let go of the bar 5 Walking Lunges

Quote for the Day

“I am building a fire, and everyday I train, I add more fuel. At just the right moment, I light the match. ”
Mia Hamm

THURSDAY 12/20 

Strength

Bench Press 5x5x5x5x5

Basics

3 Rounds for time

2 Length sled push

20 Burpees

 10 Ball Slams

Crossfit

 5 Rounds for time

4 length Sled Pushed- body weight.

10 Burpee Box Jumps 24/18

10 Ball Slams

Quote for the Day

“Nothing  is impossible, the word itself says ‘I’m possible’!”  Audrey  Hepburn

WEDNESDAY 12/19

STRENGTH  

Front Squat

5x5x5x5x5

BASICS

4 Rounds for Time

20 Air Squats

10 Burpee Box Jumps

5 Ball Slams

CROSSFIT

4 Rounds for Time

10 Back Squats 225/115

10 Over Head Lunges 45/25

Quote of the Day

“By  failing to prepare, you are preparing to fail.”   Benjamin  Franklin

TUESDAY 12/18

STRENGTH

Push Press

5x5x5x5x5

BASICS

10-9-8-7-6-5-4-3-2-1

Wall Balls

1-2-3-4-5-6-7-8-9-10

Ring Dips

CROSSFIT

15 Min Amrap

5 Push Press 185/115

10 Ring Dips

200 Meter Row

Quote of the Day

“Most people never run far enough on their first wind to find out they’ve got a second. ”
William James

 

Monday 12/17

BASICS

15 Min AMRAP

10 Ring Rows

10 KB Swings 53/35

10 Ab Mat Sit ups

CROSSFIT
Strength–

Deadlifts 3x3x3x3x3

WOD

5 Rounds For time
20 Ring Rows
20 KB swings 70/53
20 Ab Mat Sit ups

Quote for the Day

“Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts. “
Dan Gable