Day 3WOD 181226 warm-up – Coach’s Choice A. 3 sets @ 90% effort7 thrusters… barbells nte 95/657 pull-ups7cals – athlete’s choicerest to 8:00 on timer, then BB. 3 sets @ 90% effort 5 thrusters… barbells nte 115/755 pull-ups5cals – athlete’s choicerest to 14:00 on timer, then CC. 3 sets @ 90% effort3 thrusters… barbells nte 135/953 […]
Day 2181225 Merry Christmas!!! Happy Birthday cpj!!!
181225 Merry Christmas Read More »
Day 1WOD 181224AM hours only7am, 8am, 9am, 10am warm-up – Coach’s Choice A. "The 12 Rounds of CrossFitmas" 12 rounds of CrossFitmas for time of:(barbells-95/65, kettlebells-24kg/16kg, box jumps-24"/20") 35:00 CAP! In the 1st round of CrossFitmas, my coaches gave to me…1 overhead squat (ohs) In the 2nd round of CrossFitmas, my coaches gave to me…2
Day 1WOD 181224AM hours only7am, 8am, 9am, 10am warm-up – Coach’s Choice A. "The 12 Rounds of CrossFitmas" 12 rounds of CrossFitmas for time of:(barbells-95/65, kettlebells-24kg/16kg, box jumps-24"/20") 35:00 CAP! In the 1st round of CrossFitmas, my coaches gave to me…1 overhead squat (ohs) In the 2nd round of CrossFitmas, my coaches gave to me…2
Week of 181224 Preview Read More »
Day 5WOD 181221Repeat WOD 131221 warm-up – Coach’s Choice “Happy Birthday Coach J9”3 rounds for time of:12 thrusters21 pull-ups75 double unders L1 – anything under 135/95 for thrusters and if you cannot do double unders, sub it with 43 burpeesRx’d – 135/95SK – 135/95 + perform 43 burpees at the end of each round**all levels
