Monday 12-17-12

Skill: Back Squat 5×5

WOD: “Annie” 50-40-30-20-10
Double Unders
For time

Friday 12-14-12

Great Job everyone on getting through the first full week at CrossFit 217!!

Skill: Shoulder Press 3, 3, 3

3 Rounds
5 Kettlebell Swings (1.5pd/1pd)
10 DeadLifts (185/135)
25 Double Unders (50 singles)

Thursday 12-13-2012

Now that we have covered all 9 fundamental movements on to some more new movements!

Skill: Snatch and Kipping

WOD: Death by Burpee

Why not? Haven’t done any yet so who’s ready???

Wednesday 12-12-2012

Skill: Deadlift, Sumo Deadlift High Pull, The Clean

“One Fight Gone Bad”

Wall Ball 20/14

Sumo Deadlift high-pull 2pd/1pd

Box Jump 20/12

Push Press 75/45


1 min per movement, 1 round

Tuesday 12-11-2012

Skill: Press, Push Press, Push Jerk

“Rowing Nancy”
500 meter row
10 Overhead Squat (95/65)

Monday 12-10-2012

Skill: Air Squat, Front Squat, Overhead Squat,

500m row,
40 squats,
30 situps,
20 pushups
10 pullups,
We are going to cover the 9 fundamental movements of Cross Fit this week. Starting with the Squats!!!