Sat WOD:Upside Down and Backwards

Buy In:
100 m run forward, 100 m run backwards, frog hops, broad jumps and snowboarders just the same.

WOD: Upside Down and Backwards
It's the 19th of December, 6 days till Christmas and everything is upside down and backwards!

AMRAP in 19 mins of:
6 Med Ball Thrusters 20#/14#
6 Handstand Pushups
6 Inverted Burpees (with or without the weight!
6 Reverse Wall Ball 20#/14#

Cash Out:
Inversions: Ring Skin the Cats, Tucks, Headstands, Handstands, Crow Pose and Crazy Arm balance.

All workouts will be scaled to your individual fitness level.

Fri WOD

Buy In:
Classic CrossFit Warmup
Goal skill progressions

WOD:
1 Round for Time:

25 Box Jump 24"/20"
20 Towel Pullups
50 Walking Lunge Steps
20 Double Unders
25 KB Swing 44#/35#
50 KTE
25 Back Ext. 45# bar
20 Alt. Arm DB Snatch 35#/20#
50 Floor Wipers 45# bar
20 Wall Ball 20#/14#
25 Box Jump 24"/20"

Cash Out:
Happy Hour Yoga Stretches
All workouts will be scaled to your individual fitness level.

Thurs WOD

Buy In:
10 ea PVC Shoulder Rotations, walking lunge, platypus walk, ring dips

Strength:
Shoulder Press 5 5 3 3 1

WOD:
3 Rounds for time:
10 SDHP 95#/65#
10 Burpee Tuck Jump

Cash Out:
Accumulate 3 mins on static ring holds, L-sits on the paralletes and handstands. Mix and match but get 3 mins!

All workouts will be scaled to your individual fitness level.

Wed WOD: Debbie's Birthday

Buy In:
Debbie wants to practice her double unders - max in a row in 3 mins. AGAIN.
Burgener warmup. AGAIN.
PVC shoulder warmup. AGAIN.

WOD: Debbie's 44th Birthday.

AMRAP in 20 mins of:
44 Air Squats
12 Calories Row
16 Jumping Pullups
09 DB Burpee Squat Clean 35#/15#

Get it?

Cash Out:
44 sec plank hold, situps; 12 rounds of 16 sec of work, o9 secs of rest.



All workouts will be scaled to your individual fitness level.

Tues WOD: "DT"

Buy In:
Burgener Warmup
Barbell complex #1, 2x5 warmup sets of back squat, deadlift, hang power clean, push jerk

Strength:
Back Squat 3 3 3 3 3

WOD: "DT" (compare to 10.11.09)
5 Rounds for Time of:

12 Deadlift #155
9 Hang Power Clean #155
6 Push Jerk #155

Named for USAF SSgt Timothy Davis 2/20/09


All workouts will be scaled to your individual fitness level.

Mon WOD

Buy In:
Greg Amundson's Warmup
Practice KB Snatch


WOD: (compare to 10/29)
3 Rounds for Time of:

10 wall ball 20#/14#
10 med ball cleans 20#/14#
20 Box Jump 24"/20"
20 Ball Slam 12#
20 KB Swing 44#/35#
10 L/R KB Snatch 26#/16#
10 Broad Jump Burpees

Cash Out:
3 rounds: 10 KB half-getups each side



All workouts will be scaled to your individual fitness level.

Fri WOD: 10 Rounds of Fun

Buy In:
More work on double unders - max in a row in 3 mins, plus total number in 3 mins.
PVC full body warm up.

WOD: 10 Rounds of Fun
10 Rounds for time:

10 KTE
10 Ring Pushup
10 L-pullups
10 Box Jump

Cash Out:
Practice inversions. Headstands, handstands, skin the cats. (Just to keep the gymnastics theme going.....)


All workouts will be scaled to your individual fitness level.