Dec 29

Tech/Strength:
Overhead Squats
5-5-5-5

Todays Wod:
21-15-9 for time
Box Jumps 24/20
Pull ups
Wall Balls 20/14

Dec 28

Todays Wod:

Squat Cleans
3-3-3-3-3-3

Dec 27

Tech/Strength
Clean and Press
10-8-6-3-1-1

Wod: For Time
10-9-8-7-6-5-4-3-2-1
Clean and Press 105/65
Push Ups
Air Squats
Ab Mat Sit-ups

Dec 26

Holiday Monday

Dec 27

CrossFit at 9am

"ELF"------>

Dec 25

Merry Christmas

Dec 24

Tech/Strength:

Back Squats

10-8-6-3-1-1

Todays Wod:

10min AMRAP

10 Back Squats 135/85

10 knee to Elbows

250m Row

Dec. 23

Rest Day

Holiday Hours

Dec 24 9am CrossFit

Dec 25 closed

Dec 27 9am CrossFit

Dec 28 9am Met class

Dec 31 9am CrossFit

Jan 3 9am CrossFit

Regular class schedule on

non-posted days

Dec 22

Todays Wod:
12 Days of Christmas
1 Burpee
2 Turkish get ups 20/12lb
3 Push Press 95/55lb
4 Box Jumps 24/20"
5 Push ups
6 Air Squats
7 Sit ups
8 Wall Balls 20/14
9 Double Unders or 45 singles
10 KB swings 53/35lb

11 Pull ups

12 Thrusters 95/55lb

Dec 21

Tech/Strength

Deadlift

8-8-6-4-2-2

Today's Wod:

3 Rounds for time

10 Deadlifts 315/205lb

30 GHD sit ups

Dec 20

Tech/Strength:
Front Squat 10-8-6-3-3
Push Jerk 10-8-6-3-3

Todays Wod:
12min AMRAP
2 Front Squats 135/85
1 Hang Clean 135/85
1 Push Jerk 135/85
5 Push Ups

Dec. 18

Tech/Strength:

Overhead Squats

12-10-8-5-5-5

Todays Wod:

20min. AMRAP

5 Pull ups

10 Sit ups

15 KB swings 35/26lb

20 Air Squats

Dec, 17

Tech /Strength:

10-8-6-3-1-1

Todays Wod:

5 rounds for time.

5 Cleans 135/85

7 Burpee's

100 Single skips

Dec. 16

Rest Day

Nov 15

Todays Wod:


Fight Gone Bad:
3 Rounds of
1 min. Wall Balls 20/14
1 min. Sumo Deadlift highpull 75/55
1 min. Box Jumps 20"
1 min. Push Press 75/55
1 min. Calorie Row
1 min. Rest



score total reps and calories

Dec 14

Tech/Strength:

Deadlifts 10-8-6-3-3-3

Todays Wod;

5 Rounds for time of.

5 Deadlift's 275/185

10 Burpee's

Dec 13

Tech/Strength:

Max Pullups/1 set

Today's Wod:

20-18-16-14-12-10

Pushups

Calorie row

Dec. 12

Rest Day

Dec. 11

Tech/Strength:

Front Squat
10-8-5-5-5

Today's WOD:

7 rounds for time of:
10 Wall Balls 20/14
10 Burpees
10 Knees to Elbows

Dec. 10

Tech/Strength:

Sumo Deadlift High Pull
10-8-6-4-3-3

Today's WOD:

21-15-9
Box Jumps 24/20
SDHP 75/55
Ab Mat situps

Dec. 9

Rest Day

Photo courtesy of CrossFit's Facebook page.
Check it out: http://www.facebook.com/crossfithq 

Dec. 8

Tech/Strength:

Push Press

10-8-6-3-3-3

Todays Wod:

5 Rounds for time

15 DB swings 50/35

12 Push Press 95/65

10 Pull Ups

Dec. 7

Todays Wod:

Over Head Squats

12,10,8,6,3,3,3,3,3

Max Weight for 3 reps

Dec. 6

Todays Wod:

5000m Row

Dec 5

Today's Wod:

Rest Day

Dec 4

Todays Wod:

"Angie" for time

100 pull ups

100 Push ups

100 Sit ups

100 Squats

Dec 3

Tech/Strength:

Back Squat

10-8-6-3-3-3

Todays Wod:

"Last Ascent"

5-10-15

Back Squat 225/135

Box Jumps 24/20"

Dec 2

Today's Wod:

Rest Day

Dec 1

Tech/Strength:

BB Bergener warm up

Progressions

Todays Wod: "Trapzilla"

20min. AMRAP

5 Thruster's 95/65

7 Clean's 95/65

9 SDHP's 95/65