December 2016

EMOM 12 min 3 Bear Complex (70%) 6 Box Jumps

1000m rest 3 mins 800m run rest 2mins 600 m run rest 1:00 min 400m run rest 1:00 min 200m run

Bench Press 5 + 6-8 Strict pullups 4+ 6-8 Stict pull ups (add weight if you can 4+6-8 Stict pull ups (add weight if you... Read More

Buy in of: 50 situps 50 crunch 50 leg lifts (only to 30 degrees) then 15-5-14-4-12-2 snatches (95/65) weighted lunges (35/50) (DB Thrusters only on... Read More

Strict Press 4×2 (Across @80-85%) 15min amrap 200m run 2 bar muscle ups (6 pull ups) 6 push ups 2 cln n Jerks (95/135)

Front Squat 5-1 5 @ 60% 4@ 65-70% 3@ 75-80% 2@ 80-85% 1@90% 2008 Crossfit Games WOD 5 rounds 5 deadlifts (275/225) 10 SKY Burpees... Read More

GOBBLE GOBBLE  

Buy-in 2 rounds 25 push ups 25 weighted lunges then 30 cln and Jerks unbroken (if you stop then you have to start over)11/23/16

Push Press + 10 Deadlifts (same weight as Push press ascending 4 rounds) 50-40-30-20-10 Wallballs 5-4-3-2-1 Power Cleans (80-85% of one rep max)

3 rds 1min of box jumps (20/24) 1min of db thrusters (52/35lbs) 1min of situps 1min burpees 1 min of kb swings (35/52) 1min of... Read More