Montag, 01.01.2018
A. Record your best Power Clean 1 Rep Max lift.
B. Overhead Lunge 8-8-8-8, using heaviest weight per set
Rope Pull-up 8-8-8-8, using heaviest weight per set
C. For time: Row, 2000 m
Sonntag, 31.12.2017
"Party with the Girls"
Men 95# Women 65#
Kelly: 400 meter run, 30 box jumps
Angie: 20 pullups, 20 pushups, 20 situps, 20 squats
Nancy: 400 meter run, 21 overhead squats
Helen: 400 meter run, 21 kb swings 55/35, 12 pullups
Fran: 21 Thrusters, 21 pullups
Diane: 21 Deadlifts, 21 HSPU
Annie: 50 Double Unders, 50 situps
Karen: 30 Wall ball shot
Post total time.
Samstag, 30.12.2017
A. Record your best Clean & Jerk 1 Rep Max lift.
B. For time: Deck of Cards
Ring Rows, OH-Lunges, Pistols, Toes-to-Rings
Freitag, 29.12.2017
A. A single max effort Box Jump for total height.
B. Tabata 8 x 20:10
Bent Over Barbell Row, 40/25 kg
Double Unders (Unbroken)
L Sit
Wall Ball, 9/6 kg
Donnerstag, 28.12.2017
For time:
Buddy Carry, 200 m
100 Bench Press, 70/40 kg
100 Back Squats, 70/40 kg
100 Pull-ups
100 Ski Erg Calories
Buddy Carry, 200 m
Mittwoch, 27.12.2017
A. For time: 30 Row (calories)s
B. For time: 20 Assault Bike (Calories)s
C. For time: 50 Double Unders
D. "CrossFit Games Open 16.1"
Complete as many rounds as possible in 7 mins of:
10 Power Snatches, 75/55 lbs
3 Bar Muscle-ups
Dienstag, 26.12.2017
A. Sumo Deadlift 5-5-5
B. "Fran"
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up
Montag, 25.12.2017
A. Record your best Snatch 1 Rep Max lift.
B. Tabata 8 x 20:10
Prowler Push
Ski Erg Calories
Ball Slam
Toes-to-bar
Sonntag, 24.12.2017
A. "Holiday Throwdown WOD #1: 12 Days of Christmas
For time:
1 Power Snatch, 95 lbs
2 Ring Dips
3 Burpees
4 Pull-ups
5 Toes To Bars
6 Push-ups
7 Air Squats
8 Jumping Alternating Lunges
9 Box Jumps, 20 in
10 Wall Balls, 20 lbs
11 Kettlebell Swings, 55 lbs
12 Thrusters, 95 lbs
Complete the 1st exercise, then the 2nd and 1st, then 3rd, 2nd and 1st, etc... until all the movements have been completed.
Samstag, 23.12.2017
A. Sumo Deadlift 10-5-20, using heaviest weight per set
Lying Tricep Extension 15-15-15, using heaviest weight per set
B. 4 rounds, 30 secs per station, of:
Renegade Row, 15/10 kg
Rest 15 secs
Kettlebell Goblet Squat, 24/16 kg
Rest 15 secs
Handstand Shoulder Touch
Rest 15 secs
L Sit
Rest 15 secs
Row Calories
Rest 15 secs
Swimming
Rest 15 secs
Knees-to-elbow
Rest 15 secs
Ski Erg Calories
Rest 15 secs
Rest 1 min
FGB Style
Freitag, 22.12.2017
A. Dumbbell Thruster (one arm) 10x5, using same weight per set
Weighted Strict Pull-up 10x5, using same weight per set
B. For time:
100 Double Unders
75 Hanging Knee Raises
50 Back Extensions
25 Medicine Ball Sit-ups, 9/6 kg
