WEDNESDAY JAN 4

WARM UP

50 Rock climbers

50 Squats

WOD

"BLACKJACK 21"

 For time.

21,20,19,18,17,16,15,14 to 1 pushups

1,2,3,4,5,6 to 21  situps

CrossFit Journal The Ultimate Fitness Resource!

Genaro's was Cindy

TUESDAY Jan 3

WARM UP

50 Lunges

25 burpees

WOD

3 Rounds for time

300m row

21 KB swing

15 K2E

9 ring dips

Congratulations Gina and Jim!

JAN 2 MONDAY

WARM UP

100 Flutterkicks 4ct

300 jump rope

WOD

"CINDY"

 AMRAP  20 min

 5 pullups

10 pushups

15 squats

DEC 30 FRIDAY

WARM UP

100 Leg lifts

50 Lunges

25 wallball shots

WOD

"LYNNE"

5 Rounds for max reps

Bodyweight bench press

Pullups

THURSDAY DEC 29

WARM UP

Row 1000m

WOD

"MEGAN"

21-15-9

Burpees

KB swings

Double unders

DEC 28 WEDNESDAY

WARM UP

50 High knees

150 situps

WOD

"MARY"

AMRAP 20 min

5 handstand pushups

10 pistols/1 leg squats

15 pullups

TUESDAY DEC 27

WARM UP

300 jump rope

50 leg lifts

25 ring rows

WOD

"DT"

5 Rounds for time

12 deadlift 155/108

9 hang power clean 115/80

6 push jerks 115/80

MONDAY DEC 26

WARM UP

400m run

30 wallball

WOD

"ANGIE"

Complete all reps of each exercise before moving on.

For time

100 pullups

100 pushups

100 situps

100 squats

FRIDAY DEC 23

WARM UP

20 K2E

20 wall balls

20 situps

WOD

4 Rounds for time

25 Lunges

25 Leg lifts

25 HSPU

THURSDAY DEC 22

WARM UP

Bear crawls 25

DU 20

Leg lifts 25

WOD

"DANNY"

Amrap 20 min

30 Box jumps

20 push press

30 Pullups

WEDNESDAY DEC 21

WARM UP

30 Bench dips 

500m row

WOD

"BWR7"

5 rounds for time

50 Squats

100 jump rope

TUESDAY Dec 20

WARM UP

50 Mtn Climbers

800m run

WOD

"STAY ON TRACK"

for time

10,9,8,7,6,5,4,3,2,1 burpees

2,4,6,8,10,12,14,16,18,20 situps

MONDAY DEC 19

WARM UP

50 Leg lifts

250 Jump rope

WOD

On the minute for 30 min 

"CHELSEA"

 5 Pullups

10 Pushups

15 Squats

FRIDAY DEC 16

WARM UP

100 Pushups

100 Situps

WOD

"CHRISTINE"

3 Rounds for time

Row 500m

12 deadlift (bw)

21 box jumps

THURSDAY DEC 15

WARM UP

30 V-ups

30 HSPU

Run 400m

WOD

"Cottage Cheese and Flying Squirrels -revised" 

4 rounds for time 

25 Pull ups

50 Squats

WEDNESDAY Dec 14

WARM UP

Row 500m

25 Ring rows

WOD

"BW9" for time

50 Burpees

75 Flutter kicks

100 Pushups

150 Situps

TUESDAY Dec 13

WARM UP

5 min DU

100 Flutterkicks

WOD

"FRAN"

21-15-9

Thrusters

Pullups

MONDAY DEC 12

WARM UP

50 Pushups

25 Wallballs

WOD

4 Rounds for time

25 lunges

25 leg lifts

25 KB swings

25 bench dips

FRIDAY DEC 9

WARM UP

50 KB swing

50 Ring rows

WOD

 5 rounds

"200/60"

200 jr

60 situps

THURSDAY DEC 8

WARM UP

50 Pushups

100 Leg Lifts

WOD

"JOHNSON"

Amrap 20 min

9 deadlift

8 muscle ups

9 squat cleans