Daily Workout

3 rounds of: 

Every minute on the minute:

Minute 1: 200 M Row
Minute 2: 10 DB Bent Over Rows (each…AHAP)
Minute 3: 30 Double Unders
Minute 4: 16 Landmine Twists
Minute 5: :45 DBall Hold (AHAP)

1) Teams of 2 complete max distance Farmer’s Carry in 7 minutes (only 1 partner working at a time, swap as needed).

“Stop wondering about! Get busy with life’s purpose, toss aside empty hopes, get active with your own rescue.”~Marcus Aurelius

“20/20”

As many rounds and reps as possible in 20 minutes of:

20 Alternating DB Snatches (50/35)
20 Weighted Lunge Steps (50/35)
20 Toes to Bar
20 Box Jumps (24/20)

1) Devote 15 minutes to mobility work or ROMWOD

“Go confidently in the direction of your dreams.”~Henry David Thoreau

Teams of 3 complete the following for time:

120 Deadlifts (155/105), 600 M Run
90 Hang Power Cleans (155/105), 600 M Run
60 Push Jerks (155/105), 600 M Run

3000 M Row (swap every 500 M)

60 Push Jerks (135/95), 600 M Run
90 Hang Power Cleans (135/95), 600 M Run
120 Deadlifts (135/95), 600 M Run

*600 M Runs = 3 x 200 M Relays (only 1 partner running at a time)
*Barbell reps may be partitioned in any manner, but only 1 partner working at a time. 

Schedule:
-We will run 2 classes today and on New Years Day at 9AM and 12PM. 
-We will return to a regular schedule on Thursday, January 2nd. 

…we know that suffering produces perseverance; perseverance, character; and character hope. And hope does not put us to shame, because God’s love has been poured out into our hearts through the Holy Spirit, who has been given to us.~Romans 5:3-5

3 rounds for time of:

600 M Run
30 KB Swings (53/35)
30 Ab Mat Sit Ups

1) Overhead Squat 3-3-3-3 (across)
*Complete a 3 second pause in bottom of squat

Schedule:
-December 31- 9AM and 12PM classes only
-January 1- 9AM and 12PM classes only
-We will resume a regular schedule on Thursday, January 2nd (this includes CrossFit Teens resuming)

“If you want different results, try different actions and habits. If you plant corn, don’t be shocked when you grow corn.”~Dave Ramsey

Rest Day

3 rounds for time of:

300 M Run
10 Power Snatches (135/95)
20 Box Jumps (24/20)

1) Every minute on the minute for 14 minutes:

Even minutes-“Goat 1″
Odd minutes-“Goat 2″

“What is your favorite place?”

“I don’t have a favorite place. I have my favorite people. And, whenever I’m with my favorite people, it becomes my favorite place.”~Niyaz Ahemad

“Cindy”

As many rounds and reps as possible in 20 minutes of:

5 Pull Ups
10 Push Ups
15 Air Squats

Compare to HERE

1) Devote 15 minutes to mobility work or ROMWOD

Schedule: We will run all normal class times on Friday and Saturday. Hope you had a great Christmas!

“Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it.”~Ferris Bueller