New Years Eve Challenge!!

You can do it!!! Record your times! Hope you are all getting ready for Florida!!


4 Rounds for time:

20 mountain climbers (each leg)

12 chin ups

20 bicep curls (total)

12 front squats

3 min cardio run/bike/eliptical/row etc.

Swimmers: Please remember to keep good form throughout all of your reps. Chest up. Hips back and down. Dont squat from the knees. Set your hips back first then think about squatting down. Accelerate up to the top. On the push press--watch the video! You dip, drive and then press. It is supposed to be explosive at the top.

5-5-5 Backsquat


8 min cardio


5-5-5 Push Press http://www.youtube.com/watch?v=h6oQLMcTGTo


8 min cardio

1 mile run

10 pull ups
10 cleans

1 mile run

10 pull ups
10 cleans * return bar to ground after each rep
10 toes to bar

1 mile run

10 pull ups
10 cleans
10 toes to bar
10 burpees

2-2-2-2-2-2

Bench (work up to a heavy weight)


then...

3 Rounds:

10 glute-ham sit ups (http://media.crossfit.com/cf-video/CrossFit_GHDSitupElements.mov)

50 jump rope or DU


10 dips

AMRAP in 20 minutes:


15 box jumps

11 bench pull ups

15 wall ball

11 burpees

3 Rounds:

10 push ups
20 air squats
30 abs
20 burpees
10 pull ups


then...

5K Run for time

Merry Christmas :) Enjoy your Rest Day

4 Rounds: For time:


10 pull ups (or jumping pull ups with head clear over bar)

5 upright row (straight bar) girls 35/45 guys 55/65

10 back extensions

5 bench (light to medium weight)

50 Jump rope or 25 double unders

Backsquat (work up to a strong heavy weight but only about %85)
4-4-4-4

then...

20-18-16-14-12

lunges
thrusters
weighted incline abs
dips


5 min cardio blast (row, bike, run, eliptical) Supposed to be very fast!

Swimmers...Please POST your times and comments!

for time:

50 push ups

50 jump rope

50 KB or DB swing

50 Burpees

1.5 mile run --moderate to fast pace

21-15-9 for time:

Power Cleans
Knees to chest abs (hanging from pull up bar)
400 meter run

Guys Power Clean 135 or 145 lbs
Girls Power Clean 65 or 75 lbs

Please WATCH this video on power cleans and try to do your cleans correctly.. High eblows and catch yourself under the bar! Return the bard to the floor after every rep, reset and then begin again. http://www.youtube.com/watch?v=mCUmi2oqlvA

Dynamic stretching followed by:

5 Rounds of:

5 push ups
10 air squats (full depth all the way down dont sacrifice form for speed)
5 pull ups

Then:

10 minute metablic conditioning (cardio)

45 sec all out sprint, 15 sec rest. repeat for 10 minutes!

Hello Swimmers!! What an AMAZING weekend I had at the crossfit course!! I cannot wait to share all of the knowledge I have gained. Woo hoo!!

"Fight Gone Bad"

1.Wall-ball (Full depth!!)
2.Sumo deadlift high-pull ---http://media.crossfit.com/cf-video/CrossFit_SDHP.mov
3.Box Jumps
4.Push-press
5.Row or Jumpe Rope

1 minute on each station, then rotate. Repeat 3-4 Rounds! Go STRONG, FAST, good technique for 1 full minute. 1 minute rest between each round. No quitting or stopping!

3 Rounds:

20 sec pull up hang

10 lat pull down

20 squat jumps

10 KB swings

Tippin RUn

50 abs

50 push ups

50 squats

50 jump rope

50 box jumps

50 calf raises

2 tippin runs between each set

3,4,5,6,7,8... AMRAP in 20 minutes

Pull ups

Burpees

double unders

dips

DB curls

Jerks

2 balcony runs

3 Rounds:

5 bench pull ups

10 box jumps

15 KB swings

20 wall ball

25 Jump Rope


Backsquat
3-3-3-3-3

5 Laps around tippin

3 Rounds:
6 front squats
5 seated row
6 bench
5 tricep extensions

5 laps around tippin

2 Rounds:

10 Lunges

Tippin Run

10 Thrusters

Tippin Run

10 MB cleans

Tippin Run

10 KB upright row

Tippin run

10 Frog Hops

Tippin Run

5-10-15-10-5


Med Ball Slams
Box Jumps
Feet Elevated push ups
dips
air squats
burpees
Balcony Run

4 Rounds:

5 pull ups
10 deadlift
15 KB swings
20 Lunges
25 Jump Rope

Tippin Run