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Day 4WOD 200102 warm-up – Coach’s Choice A1. 4 RFESS each leg @ 30X1 tempo… rest 30sec, then A2A2. 4 unbroken, strict db curl & press, both arms same time… rest to 3:30, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 12:00 on timer, then BB. Partner EMOMEMOM 10:003 ground to overhead […]

Day 2WOD 191231Morning Hours Only!Happy New Year’s Eve warm-up – Coach’s Choice A. “Barbara”5 rounds for time of:20 pull-ups30 push-ups40 sit-ups50 squats3 minutes rest b/t setsB. post WOD recovery

Day 1WOD 191230 warm-up – Coach’s Choice A1. 4/4 single arm dumbbell press… go strict for as long as you can… build as you go… rest 30sec, then A2A2. 4 front rack lunges… total reps, alternate legs… rest to 3:30, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 12:00 on timer, then

Day 1WOD 191230 warm-up – Coach’s Choice A1. 4/4 single arm dumbbell press… go strict for as long as you can… build as you go… rest 30sec, then A2A2. 4 front rack lunges… total reps, alternate legs… rest to 3:30, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 12:00 on timer, then

Day 5WOD 191227 warm-up – Coach’s Choice A1. 5/5 single arm dumbbell press… go strict for as long as you can… build as you go… rest 30sec, then A2A2. 6 front rack lunges… total reps, alternate legs… rest to 3:30, then back to A1, x 3(A1 @ 0:00, 3:30, 7:00)rest to 13:00 on timer, then

Day 4WOD 191226Morning Hours Only! warm-up – Coach’s Choice A1. 5 RFESS each leg @ 30X1 tempo… rest 30sec, then A2A2. 5 unbroken, strict db curl & press, both arms same time… rest to 3:30, then back to A1, x 3(A1 @ 0:00, 3:30, 7:00)rest to 13:00 on timer, then BB. AMRAP 5:00 @ 90%

Day 2WOD 191224Morning Hours Only!Merry Christmas Eve! 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 power snatch,

Day 1WOD 191223 warm-up – Coach’s Choice A1. 2 x 1 set every 2:30 of:3 unbroken power cleans @ 60% of 4RM (from 191218) + 9 wall balls(work @ 0:00, 2:30)A2. 2 x 1 set every 2:30 of:3 unbroken power cleans @ 70% of 4RM + 12 wall balls(work @ 5:00, 7:30)A3. 2 x 1

Day 1WOD 191223 warm-up – Coach’s Choice A1. 2 x 1 set every 2:30 of:3 unbroken power cleans @ 60% of 4RM (from 191218) + 9 wall balls(work @ 0:00, 2:30)A2. 2 x 1 set every 2:30 of:3 unbroken power cleans @ 70% of 4RM + 12 wall balls(work @ 5:00, 7:30)A3. 2 x 1

Day 5WOD 191220 warm-up – Coach’s Choice A. 5 x 1 set every 5min… work @ 90% effort1 rope climb (sub = 5 pull-ups/ring rows)5 high box jumps10 unbroken shoulder to overhead… nte 135/9515 med ball cleans30 double unders/singles(work @ 0:00, 5:00, 10:00, 15:00, 20:00)rest to 27:00 on timer, then BB. AMRAP 3:00… empty tankscalories