12/31 @ 1pm

“Countdown to 2012”

10-9-8-7-6-5-4-3-2-1

Dead Lifts (225/155)

Pushups

Wall Ball (20/14 @ 10ft.)

Box Jumps (24/20)

Subbed Pullups for box jumps –

16:40ish

 

Wall ball attempts were questionable at best.  This wod blew.

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“Bear Complex”

Bear Complex

5 Rounds of 7 Sets

Each Set =

Clean/Front Squat/Push Press/Back Squat/Push Press

touch ground and go…no resetting between sets.

65#’s. This was not heavy enough….it still sucked but I did most sets unbroken and wasn’t dying.

No clue what my time was. Somewhere around 2-2.5 minutes per set with about a minute or so break in between sets.

Super cool WOD though!!

12/29 @ 5pm

Snatch
1-1-1-1-1-1-1 (Each rep should be at least 90% of your 1RM)

4 Rounds
Row 200m
Rest as needed

Snatch
55-55-65-65-65-70-70

Row
44secs
44secs
46secs

“Fran” – CrossFit Hardcore HQ, Boca Raton

Fran

21-15-9
Thrusters (95/65)
Pullups

Time: 7:00rx

12/27 @ 9am – CrossFit Delray Beach

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12/26 @ 9am – CrossFit Boynton Beach

W/U
400m run

WOD
20 Min AMRAP

400m Run
15 Deadlifts (155/103)
20 Pushups
30 Squats

Metcon:
3+52rx

“12 Days of Christmas”

12 Days of Christmas

1 Squat Clean (185/125)
2 HSPU
3 Pullups
4 KB Snatch (1.5/1 pood)
5 Box Jumps
6 Situps
7 Dead Lifts (185/125)
8 Pushups
9 Squats
10 KB Swings (1.5/1 pood)
11 Burpees
12 TTB

To be done like the song. 1st round is 1 squat clean, 2nd round is 1 squat clean and 2 HSPUs, etc…. Use the same bar for SC and DLs and same KB for snatches and swings.

Metcon: 34:21
Scaled to 105# Squat Cleans & DLs. DLs were too light…. Everything else rx’d.