12 Strict hspu
31 KB swings 70/44
12 Burpees
31 Air squats
12 Ring dips
31 SDLHP 70/44
12 Toes 2 bar
31 Walking lunges
14 Slam balls 50/40
*After slam balls run wod in reverse!!
December 29, 2014
“Triple Couplet”
3min Amrap
4 Shoulder to overhead 165/115
11 Sit-ups
3min Amrap
4 Box jumps 36/30
Row 11/9 calories
3min Amrap
4 Hang power clean 165/115
11 Double-unders
*Rest 1min between couplets/Run through twice
Skill: 5min emom 4 hang squat clean
Block Strength
Every minute, on the minute, for 12 minutes:
Minute 1 – 4-8 Muscle-Ups
Minute 2 – 20 Double-Unders + 10 Overhead Squats (135/95 lbs)
Minute 3 – 20 Double-Unders + 10 Toes to Bar
Minute 4 – 6-8 Roll to Candlestick
Four sets of:
135/95 lb Ground to Overhead x 8 reps
Rest 2 minutes
*Sets 1&3 – Snatch Technique
*Sets 2&4 – Power Clean & Press Technique
December 27, 2014
5 Rounds
5 Thrusters 125/85
8 Burpees
11 Toes 2 rings
14 Deadlifts 125/85
Overhead walking lunge steps (45)
December 26, 2014
23min AMRAP
7 Front squat 155/105
1 Rope climb (scale 5 pull-ups)
9 Wall ball shots 20/14
1 Rope climb (scale 5 pull-ups)
7 KB swings 70/44
*Every 5min run 200m
December 24, 2014
“Collin”
Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.
December 22, 2014
Italian Turkey Burgers
Italian Turkey Burgers
(Makes 8 5oz. Servings)
Ingredients:
2 packages of extra lean ground turkey breast
4 medium zucchini, grated
½ t salt
1 t garlic powder
2 t onion powder
2 t dried basil
1 t oregano
1 t black pepper
Instructions:
Set broiler on high, arranging racks so that burgers will be about 2 inches from the heat. Line baking sheet with foil and non-stick spray. In a large bowl, combine zucchini, salt, garlic powder, onion powder, basil, oregano, pepper then turkey. Mix well and scoop out 4-5 oz. portions. Place burgers in oven and broil for about 7 min. Flip each burger and continue to broil for another 7 minutes on opposite side (or until they reach an internal temperature of 155 degrees). Serve with whole what bun and veggies or over a green salad.
Nutrition Facts (1 burger): 145 calories, 1g fat, 3.5g carbohydrates, 27.6g protein.
Recipe courtesy of Sharon Scarbrough
12 Day’s of CrossFit
1 Strict hand stand push up
2 Air squats
3 Thruster 95/65
4 Pull-up
5 Burpees
6 Toes 2 bar
7 Wall balls shots 20/14
8 KB swings 70/44
9 Double-unders
10 Overhead walking lunges 45
11 Hang power cleans 95/65
12 Push press 95/65
Block Strength
Three sets of:
Jerk Balance x 3 reps
Don’t worry about weight, just focus on mechanics.
Every 2 minutes, for 12 minutes (6 sets), complete:
Hang Snatch + Snatch from Below the Knee
(pause for one second at the mid-thigh, and one second below the knee before each lift)
Build over the course of the six sets, but the focus should be on perfect mechanics.
December 20, 2014
Weekend WOD
16/13/10/7/4
Power snatch 95/65
Box jumps 24/20
Pull-ups
100m Overhead plate carry (after every round)
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