12.27.13 Friday

Main – CrossFitView Public WhiteboardGymnasticsHandstand Push Up ProgressionsMetcon (AMRAP – Rounds)7 Rounds 2min on 90 sec off 6 Pull Ups 12 Push Press (75/65#) 18 Squats Score = total # of Rounds Start each 2 min interval where you left off the previous...

12.26.13 Thursday

Main – CrossFitView Public WhiteboardShoulder Press (3-3-3-3-3 from rack)Metcon (Time)10 x 100m Sprints 30 sec rest after last person crosses the line *Record first sprint* (select “RX”)After Party3 x 10 T2B QUESTION OF THE DAY: Which do you prefer:...

12.24.13 Tuesday

Main – CrossFitView Public WhiteboardMetcon (AMRAP – Reps)4min AMRAP 400m Run then max burpees in remaining time Score is Max BurpeesMetcon (AMRAP – Rounds and Reps)12 min AMRAP 15 G2OH w/ Plate (45/25#) 200m Run w/ Plate OH 30 Russian Twists w/...

12.23.13 Monday

Main – CrossFitView Public WhiteboardWarm-up (No Measure)Kettlebell Snatch (3 sets of 5 each arm)Metcon (Time)4 Rounds: 30 Sandbag Box Step Ups (24″/20″) 20 DU / 60 SU 10 Deadlifts (185/135) QUESTION OF THE DAY: What has been the best Christmas...