SATURDAY 1/5
WOD
“JACKIE”
1000 Meter Row
50 Thrusters 45/30
30 Pullups
500 Meter Row
25 Thrusters 45/30
15 Pullups
250 Meter Row
15 Thrusters 45/30
10 Pullups
“EVEN GEORGE W DID KETTLEBELL SWINGS”
WOD
1/4/2013
FRIDAY 1/4/2013
STRENGTH
Snatch
5×3
BASICS
15 MIN AMRAP
5 Wall Balls
7 Toes To Bar
9 Hand Release Push Ups
CROSSFIT
2 Rounds For Time
20 Kettle Bell Swings
20 Push Ups
20 Air Squats
20 Burpees
20 Lunges
20 Supermans
20 Sit Ups
20 Pull Ups
1/3/2013
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
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
