Archive | December, 2011
Aside

December 21, 2011 Workout

Warm-up:

  • Ladder Drill
  • High Knees
  • Fanny Whackers
  • 3om Sprint
  • 15m Frog Jumps

Skill:

  • Forward Roll

WOD:

AMRAP of:

  • Sidewalk Run
  • 2 Forward Rolls
  • Goal Kick!
  • 5 Push Ups

Then, 1/2 Tabata Sit-ups

Game:

  • CrossFit Baseball!
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Aside

December 19, 2011

Warmup

  • Single leg line hops
  • Sprint 15 m
  • Forward roll
  • Frog Jumps

Skill

  • Jump to support

WOD

  • Max Squat in 1 min.
  • Rest 1 min.
  • Max Situps in 1 min.
  • Rest 1 min.
  • Max Burpees in 1 min.

Game

  • Cross the Swamp
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Aside

December 14, 2011

Warm-up:

  • Silly Run
  • Arm Circles
  • Mixed Tabata

Skill:

  • Push Press

WOD:

AMRAP of:

  • 10 Box Jumps
  • 2 x 30m Shuttle Runs
  • 10 Push Presses
  • 2 x 30m Shuttle Runs
  • 20 second Plank Hold

Game:

  • Farmers & Lumberjacks!
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