WEDNESDAY JAN 18

WARM UP

50 leg lifts

50 squats

2 minute plank hold

WOD

"BW13"

21-15-9

Burpees

Pullups

TUESDAY JAN 17

WARM UP

20 burpees

200 flutterkicks

WOD

"JACK"

AMRAP 20 MIN

10 push press

10 KB swing

10 box jumps

MONDAY JAN 16

WARM UP

500 jump rope

20 lunges

20 ring rows

WOD

"BASELINE"

For time

500 row

40 squats

30 situps

20 push ups

10 pull ups

FRIDAY JAN 13

WARM UP

Row 500m

25 KB swing (Rx)

WOD

4 rounds for time 

25 Pushups

 25 leg lifts

25 lunges

THURSDAY JAN 12

WARM UP

500 jump rope

1 min handstand

WOD

BW18

Pullups  21-18-15-12

K2E       21-18-15-12

Squats   50-50-50-50

WEDNESDAY JAN 11

WARM UP

30 high knees

20 ring rows

10 burpees

WOD

"FIGHT GONE BAD"

1 min per station. Clock does not stop. 3 or 5 rounds.

1 point per rep or calorie 

Wall ball 20/14 (10")

SDHP 75/55

Box jump 20'

Push press 75/55

Row- calories

Rest

Please turn in your sheets from last week!

TUESDAY JAN 10

WARM UP

30 bench dips

30 pull ups

30 weight lunges

WOD

"ANNIE"

50-40-30-20-10

DU

Situps

MONDAY JAN 9

WARM UP

50 Mtn Climbers

100 flutterkicks

WOD

"FRAN"

21. 15. 9

Thrusters

Pull Ups

FRIDAY JAN 6

WARM UP

50 DU

25 wall balls

WOD

4 rounds for time 

20 lunges

20 leg lifts

20 pull ups

THURSDAY JAN 5

WARM UP

 25 K2E 

Row 500m

WOD

"2008 Crossfit Event 2"

5 Rounds for time

5 deadlifts 275/185

10 burpees

It truly was a great Holiday Season!

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