151226 Saturday
Day 6WOD 151226 WOD – Coach’s Choice Fitness Outside of the Shed…
Day 4WOD 151224Merry Christmas Eve!AM Training Only today warm-up – Coach’s Choice A. 5000m row… perform 30sec FLR every 500mB. post WOD body maintenance
Day 3WOD 151223 warm-up – Coach’s Choice A. 12 rounds of CrossFitmas for time of:(barbells-95/65, kettlebells-24kg/16kg, box jumps-24"/20") 35:00 CAP! 1 overhead squat (ohs) 2 power snatch + 1 ohs 3 sumo deadlift high pulls (sdhp) + 2 power snatch + 1 ohs 4 push press (pp) + 3 sdhp + 2 power snatch +
Day 2WOD 151222 warm-up – Coach’s Choice A. EMOM 20:00evens – Women row 100m… Men row 150modds – 4 heavy thrusters-rest to 25:00 on timer, then B-B. 3 sets @ 90% effort… barbells not to exceed 135/9515 deadlifts10 burpee pull-ups – OR – 6 burpee muscle-ups1min restC. post WOD body maintenance
Day 1WOD 151221 Happy Birthday J9!!! Watch 40+ Things OLIVE Happy Birthday Mommy! (from the 2010 archives)
Day 1WOD 151221Happy Birthday Coach J9! warm-up – Coach’s Choice A1. back rack reverse lunges, 5 each leg, alt legs… rest 1min than A2A2. 5 push press, rest 2min then back to A, x 3 (subtract 2 reps each set… 5, 3, 1)-rest as needed-B. EMOM 7:004 g2oh, unbroken touch-n-gorest to 10:00 on timer, then