Sunday, December 23, 2012
Class:
All
Workout Name:
CrossFit.com 121215
Description:
Complete as many rounds and reps as possible in 12 minutes of:
155 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box
155 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box
Performed by 1 athlete
Podium
Male RX:
5+30reps
Female RX:
Male Scaled:
Female Scaled:
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Thursday, December 20, 2012
Class:
The Cool Kids
Warmup:
On your own
Workout Name:
Running practice
Description:
5 RFT:
10 one-armed KB thrusters
Run 2 laps, 1/10 mile each
10 one-armed KB thrusters
Run 2 laps, 1/10 mile each
Cooldown:
70 sit-ups
Performed by 1 athlete
Podium
Male RX:
11:20
Female RX:
Male Scaled:
Female Scaled:
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Sunday, December 16, 2012
Class:
All
Warmup:
On your own
Workout Name:
The Baba Yega
Description:
For time:
Run 4 laps
40 KBS
Run 3 laps
30 KBS
Run 2 laps
20 KBS
Run 1 lap
10 KBS
1 lap = 1/10 mile
Run 4 laps
40 KBS
Run 3 laps
30 KBS
Run 2 laps
20 KBS
Run 1 lap
10 KBS
1 lap = 1/10 mile
Cooldown:
Abs!
Leg lifts
Med ball sit-ups
Med ball partner throws
Leg lifts
Med ball sit-ups
Med ball partner throws
Performed by 1 athlete
Podium
Male RX:
12:16
Female RX:
Male Scaled:
Female Scaled:
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Monday, December 03, 2012
Class:
All
Warmup:
300 m row
5 pull-ups
10 dips
5 T2B strict
5 pull-ups
10 dips
5 T2B strict
Workout Name:
None
Description:
4 RFT
10 dips
15 decline sit-ups
20 wall balls
10 dips
15 decline sit-ups
20 wall balls
Performed by 1 athlete
Podium
Male RX:
7:40
Female RX:
Male Scaled:
Female Scaled:
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