Med Ball Cleans, push ups, sit ups

AMRAP 15 minutes:

8 Medicine Ball Cleans
10 Push Ups
12 Sit Ups

Jump, Climb, Run

5 rounds for time:

40 Jump Rope +
30  Mountain Climbers (30 each leg) +
100 M Run

TABATA Tuesday!

Tabata = 20 sec work + 10 second rest, repeat 8 times

Tabata the following:

1. Ring Rows
2. Push Press (85/45)
3. Squats

HSP + SDHP

 For time:

10 HSP
35 SDHP (45lb)
10 HSP
25 SDHP
10 HSP
15 SDHP

HSP = Hand stand push up (or appropriately scaled substitute)
SDHP = Sumo Deadlift High Pull

Friday FRAN!

Perfect ending to a great week at AOD CrossFit!

FRAN:
12-15-9
(95lb)Thrusters + Pull-Ups

*Scale the thrusters as much as you need to, but they are supposed to be heavy, AND THEY ARE SUPPOSED TO SUCK.

OHS + Jumping Jacks

4 rounds for time:
10 95lb* Overhead Squats + 100 Jumping Jacks**

*Scale the weight as needed to ensure proper form
**Jumping Jacks were subbed for a 200m run because of the dangerous temperatures. If you can run 200m indoors, DO IT.

Body-Weight Wednesday

AMRAP (20 minutes)

5 Push Ups +
10 Ring Rows +
15 Sit-ups

DEADLIFT Tuesday

Deadlift 6X3

As a warm-up, work up to a heavy set of 3, then do 5 more sets, increasing your weight as you go.

Jump, Swing, SLAM!

AMRAP 20 minutes:

10 Box Jumps + 15 Kettlebell Swings + 20 Medicine Ball Slams

Pull-ups & Suicides

5 rounds for time:

15 pull-ups + 2 suicides

THE AFTERMATH...
 

GRACE

30 reps for time of:
135lb Clean & Jerk

Jump, Pull, Swing

AMRAP 15min

50 Double Unders (or 100 singles) +
25 Sumo Deadlift High Pulls +
50 Kettlebell Swings

Balls to the Wall - Karen

Karen

For time: 150 Wall Ball Shots

Burpees + Pull ups

For time:

21-15-9
Pullups + Burpees

Compare to December 12, 2012

Nice day for a run!

For time:

21 Box jumps > Knees to Elbows > 400m run
15 Box jumps > Knees to Elbows > 200m run
9 Box jumps > Knees to Elbows > 100m run

Nice day for a run!

Dip, Press, RUN!

15 minute AMRAP:

12 Ring Dips +
12 95lb Push Press +
Suicide Sprint

Renegade Tuesday

5 Rounds for Time:

(Dumbell Renegade Row > Pushup > Clean > Thruster) X 7
then
100 Step-overs

Burpee Pull-ups + v-ups

For time:
50 Burpee Pull-Ups + 50 single-leg v-ups

Friday WOD

4 Rounds for Time:
300M run (to Sussex and back) + 100 Mountain Climbers

Thruster + Situps

For time:

10-9-8-7-6-5-4-3-2-1
Thruster + Situps

Pull-ups + SDHP + Jump ropes

5 rounds for time:
12 Pull-ups +
12 SDHPs (95/45) +
100 Jump ropes