12/19 WOD

WOD
dead lift (4-4-3-3-2-2)

cash out (3 rnds)
8 rope tricepts
8 rope pull ups
20 undulation
20 hammer swings
20 bag hits

12/18 WOD

WOD(tabata ea. with 1 min. between)
box jump
push-ups
squats
sit-ups

12/17 WOD 12 Days of Xi-fit

We will try and organize a video of 12 days of x-fit on Thurs.

WOD (  do 12 rnds just like the song "12 Days of Christmas".)
1 pull-up burpee
2 push-ups
3 toes-to-bar
4 front squats (95/65)
5 power cleans (95/65)
6 ring dips
7 snatches (95/65)
8 sit-ups
9 knees to elbow
10 tires a slammin
11 sumo high pulls (95/65)
12 dbl unders

Ransom  30:36 Rx
Cindy S.  31:11 Rxlite
Mark        31:54   Rx
L. Mel      31:54
Brian       27:38 Rx
B. Mel     35:28  Rxlite
Marco     43:11  Rx

Last year times
Ransom  58:00 Rx
Brian J.     30:30   Rx

12/16 WOD

 Warm
We have 10 days until Christmas so do the first three days of Christmas for part of your warm-up. We can add a day up until Christmas.  I think we should get together and sing it on video and post it.

1 pull-up burpee
2 push-ups
3 toes-to-bar
4 front squats (95/65)
5 power cleans (95/65)
6 ring dips
7 snatches (95/65)
8 sit-ups
9 knees to elbow
10 tires a slammin
11 sumo high pulls
12 dbl unders


WOD (5 RNDs)
10 cleans (135/95)
1 short mat length T. lunges (135/95) barbell on rack (115/75) Rxlite
8 ring jump dips (new movement for us to try)

1 short mat length T. lunges (135/95)

12/14 WOD Sat.

WOD
Deck of cards

push press (95/65)
cleans    (95/65)
sit-ups
burpees

joker  box jump
joker  wall ball

12/13 WOD

WOD
50 man makers

12/12 WOD

WOD (20 min. AMRAP)

400 meter run (20 squats if cold weather)
max pull-ups