I'll Be Back

Will be signing off for one week.
Have a Happy New Year!

Merry Christmas!

Santa Gettin Some!

12 Days of Crossfit
1. Burpee Pull-Up
2. Turkish Get-Ups
3. KTE's
4. Wall Ball Shots
5. KTB SWINGS
6. Box Jumps
7. Push Presses
8. Med Ball Cleans
9. Double Unders
10.Jumping Lunges
11.Push-Ups
12.High- Pulls

So the first round is just one burpee pullup.
Then the second round is 2 turkish get-ups and
1 burpee pull up.The third is 3 Knees to elbows,
2 turkish get-ups and 1 burpee pull up.This
continues so that the 12th round incorporates
all 12 movements.

Rest

If you Paleo and you want to drink
for the New Year think about this

Pass on those grains

Say Hello to Mary!

Pull ups yeees!


AMRAP in 20 min of:
5 Handstand push-ups
10 1-legged squats
15 Pull-ups

Post number of rounds completed to comments.

KTE's

AMRAP in 12 minutes of:

5 Knees to Elbows

10 Push ups

5 Broad jumps

Post number of rounds completed to comments.

Cleans

Burpees !!!

For time 7 Rounds of:
10 Squat cleans #95
10 Burpees

Post time & load to comments.

Rest

In Defense of Meat Eaters,Part 1
courtesy of Mark's daily apple
In Defense of Meat Eaters,Part 2
courtesy of Mark's daily apple

Total

Congrats to Nicole for successfully completing
the Mechanics Program welcome aboard
3-2-1 Go!!


The CrossFit Total is the sum of the best of three attempts at the back squat, the press, and the deadlift, the "three most effective lifts in existence for developing and testing functional strength."

Back squat 1 Rep
Press 1 Rep
Deadlift 1 Rep

Post best of 3 attempts of each and post to comments.

TGIF

I bet you I can hang up here longer than you
can

20, 15, 10, and 5 rep rounds for time:
Chin-ups
Crossover Pushups
Windshield Wipers
Dumbbell Thrusters 35m/25w
KTB swings 55m/25w
Box Jumps 24"

Post load & time to comments.

Alley Ooop!

Smoov puttin up serious numbers

For time:
75 Burpees with jumping pull ups

Post time to comments.