WOD

Complete as many rounds possible in 20 minutes of

10 feet of Wall Walks
10 Burpees
10 Air Squats

Rest Day

WOD

Front Squats 3-3-3-3-3
Squat Cleans 3-3-3-3-3

WOD

3 RFT of:

25 pullups
10 HSPUs

rest precisely 3 minutes then

2 RFT of:

50 KB swings @ 55#
25 Ring Dips

WOD

Power Clean

1-1-1-1-1-1-1

WOD

AMRAP in 5 Minutes: 21 Thrusters 21 Pullups
Rest 1 Minute
AMRAP in 5 Minutes: 15 Thrusters 15 Pullups
Rest 1 Minute
AMRAP in 5 Minutes: 9 Thrusters 9 Pullups

SOURCE: http://www.crossfit540.com/

WOD

Deadlift

3-3-3-3-3

Then:

Max Reps Bodyweight Bench Press

WOD

"Mini Cindy"

Max Rounds in 10 minutes

5 Pull Ups
10 Push Ups
15 Squats

WOD

3 RDs for total number of reps

2 minutes on of:
FTB (Feet to Bar)
Double Unders
with a 2 minute rest between each round


So 2 minutes of FTB immediately followed by 2 minutes of DU's, then 2 minutes of rest. Repeat 3 times.

WOD

Snatch 1-1-1-1-1-1-1 reps

WOD

Back To Reality

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

WOD

AMRAP in 10 minutes:

5 Curtis P @ 95#
10 Burpees

WOD

3RFT:

BB Complex @ 95#
Mountain Athlete weighted situps @ 35#

Merry Christmas!!!

WOD

3 Rounds For Time:

45 Pull Ups
21 Ring Dips
50 Squats

WOD

4 RFT
10 KB Swings @ 53
10 Thrusters @ 95
10 Ankle to Bar
10 Box Jumps @ 24"

Posts have been slim this last week, and might be through the holidays. Keep up the hard work regardless.