12/30/07 Workout of the Day (WoD)

Push Jerk
5 - 5 - 3 - 3 - 1 - 1 - 1 - 1 - 1 Reps.
Push for a new 1RM.

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12/29/07 Workout of the Day (WoD)

Complete 3 sets of each couplet, with the 50 squats as a nice rest in between:

• 30 Burpees
• 30 Body Rows

then, 50 Squats

• 30 Tuck Jumps
• 30 KB Swings

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12/28/07 Workout of the Day (WoD)

Rest Day.

12/27/07 Workout of the Day (WoD)

Complete the following couplet 3 times for time:

• 30 KB Snatches (per arm)
• 30 Pull Ups

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12/26/07 Workout of the Day (WoD)

"Jackie"

For time:

• 1000M Row
• 50 45lbs Thrusters
• 30 Pull Ups

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12/25/07 Workout of the Day (WoD)

Merry Christmas Everyone!

And in that spirit we bring you the 12 days of Christmas workout direct from CrossFit Seattle:

• A one hundred yard Sprint
• Two Bear-crawls and a one hundred yard Sprint
• Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
• Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
• Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
• Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
• Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
• Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
• Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
• Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
• Eleven Pull-ups, Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
• Twelve Rocking pistols, Eleven Pull-ups, Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Enjoy! Post load and time to comments.

12/24/07 Workout of the Day (WoD)

Rest Day.

12/23/07 Workout of the Day (WoD)

For time: 50 Man-Makers at 1/2 bodyweight.

Go hard and it could make you feel like this:

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12/22/07 Workout of the Day (WoD)

Deadlift
5 - 3 - 3 - 1 - 1 - 1 - 1 - 1 Reps
Rope Climb between sets, then rest.

For max weight, not for time. Push for a new 1RM.
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12/21/07 Workout of the Day (WoD)

Perform the following serries 3 times for time:

• 20 Thrusters (95lbs Men, 65lbs Women)
• 10 Box Jumps
• 20 Push Ups
• 10 Pull Ups

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12/20/07 Workout of the Day (WoD)

Rest Day.

12/19/07 Workout of the Day (WoD)

Complete the following serries 3 times for time:

• 30 Sit Ups
• 20 Pull Ups
• 10 KB Snatches

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12/18/07 Workout of the Day (WoD)

Strict Press
5 - 3 - 3 - 3 - 1 - 1 - 1 - 1 - 1 Reps.
Push for a new 1 RM.

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12/17/07 Workout of the Day (WoD)

Complete 5 sets of the following series for time:

• 50 Lunges
• 25 Body Rows
  
• 25 Squat Thrusts

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12/16/07 Workout of the Day (WoD)

Rest Day.

12/15/07 Workout of the Day (WoD)

Perform the following triplet 3 times for time:

• 25 1 Arm Overhead Walking Lunges (per arm)
• 25 Push Ups
• 25 Box Jumps

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12/14/07 Workout of the Day (WoD)

Clean
5 - 5 - 5 - 5 - 5 - 5 Reps.
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12/13/07 Workout of the Day (WoD)

Perform the following triplet 4 times for time:

• 10 Turkish Get Ups
• 20 Squats
• 30 Pull Ups

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12/12/07 Workout of the Day (WoD)

Rest Day.

12/11/07 Workout of the Day (WoD)

Push Jerk
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 Reps.
Push for a new 1RM.
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12/10/07 Workout of the Day (WoD)

Complete the following series three times for time:

• 400m sprint
  
• 12 overhead squats
• 15 pull-ups

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12/09/07 Workout of the Day (WoD)

Squat
5 - 5 - 5 - 5 - 5 Reps.

Push for a new 5RM.

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12/08/07 Workout of the Day (WoD)

Rest Day.

12/07/07 Workout of the Day (WoD)

1000m Row, then:

perform the following 4 times for time:

• 10 Deadlifts
• 30 Ball Slams
• 20 Squat Thrusts

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12/06/07 Workout of the Day (WoD)

Complete the following series without placing the bar on the ground between exercises. Load is strict press 5RM. Repeat 3X with rest between series if necessary.

• 5 Strict Press
• 10 Push Press
• 15 Push Jerk

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12/05/07 Workout of the Day (WoD)

"Christine"
Perform the following triplet 3 times for time:

• 500m Row
• 12 Deadlifts
• 21 Box Jumps

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12/04/07 Workout of the Day (WoD)

Rest Day.

12/03/07 Workout of the Day (WoD)

Perform the following series 3 times for time:

• 1000m Row
• 50 Back Extensions
• 50 GHD Sit Ups

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12/02/ 07 Workout of the Day (WoD)

30 - 20 - 10 Rep rounds of the following couplet:

• Push Press
• Jumping Pull Ups

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12/01/07 Workout of the Day (WoD)

Deadlift
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 Reps

Push for a new 1 RM.

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