W.O.D.

Warm Up - 200 M Run
                     200 Turns

W.O.D. - 4 Rounds for time:
                12 Thrusters (95/65)
                12 Knees to Elbows
                12 Box Jumps

Warm Up - Back Squat
                       5-5-5

W.O.D. -  "Cindy"
                 20 Minute  AMRAP
                       5 Pull Ups
                 10 Push Ups 
                 15 Squats

Gabe and Bethany visiting for the holidays from CrossFit South Brooklyn

Warm Up - 3 Rounds of:
                    10 Over Head Squats
                    15 Push Ups
                    20 Butterfly Sit Ups

W.O.D. - Snatch 1-1-1-1-1-1-1

Warm Up - Of your choice

W.O.D. - "12 Days of Christmas"
1 Burpee
2 Dead Lifts (275/185)
3 Over Head Squats (135/95)
4 K2E
5 Box Jumps (24"/18") 
6 Medball Cleans (20/10) 
7 Wall Balls (20/10)
8 KBS  (2.0/1.5)
9  Push Ups
10 Pull Ups
11 S.D.L.H.P. (95/65)
12 Ball Slams

This wod is performed like the song. Start with 1then 2-1 then 3-2-1 then 4-3-2-1 and so on.

Warm Up - 4 rounds of
                     8 Clapping Push Ups
                     8 Squat Jumps 

W.O.D. - "AMRAP" 
                As many rounds as possible in 20 minutes of:
                15 Dead Lifts
                10 Hang Power Cleans
                 5  Thrusters

Warm Up- 50 Double Unders

                    10 Sit Ups

                    10 Pull ups

W.O.D.- 50 Burpees

               40 Sit ups

               30 Box Jumps

               20 Kettlebell Swings (1.5 pood-female, 2 pood- male)

               10 pullups

               For Time

Warm Up - 3 rounds of 
                     10 Over Head Squats
                     10 Push Ups
                     1 Rope Climb

W.O.D. - 4 Rounds for time of:
                30 One arm Dumbell Snatch (15 each arm)
                30 Sit Ups
                

Warm Up - 3 rounds
                     (135/95) Virtural Shoveling 12 each side 
                     20 Double Unders

W.O.D. - Five rounds for time of: 
               135 pound Thruster, 15 reps
                Run 400 meters

Warm Up - 50 Double Unders
                     25 Thrusters

W.O.D. -     Squat clean 1-1-1-1-1-1-1 reps

Warm Up - 21-15-9
                    Box Jumps
                    Hip Extensions

W.O.D. - 50-40-30-20-10
                Kettlebell Swings (10 Pull up penalty for each time K.B. touches the ground)
                Sit Ups