Cindy

20 minute AMRAP

5 Pullups 10 Pushups 15 Squats

Record number of rounds in Wodify and don’t indicate ‘RX’ unless it’s LEGIT, y’all!

** We only have a 10:30AM class today!! **

Partner AnniKar

One partner does round 1 of Annie (50 dubs/50 situps) while the other does 30 wallballs (20/14). The partners switch and do the opposite. THEN onto round two (40 dubs/40 situps, followed by again 30 wallballs), etc. Each person should end up with a full Annie and a full Karen.

Post awesome . . . → Read More: Daily Workout 12.29.12

CrossFit Total

Find your one-rep max for: Back Squat Press Deadlift

Post results to Wodify and compare to 6.1.12.

Twelve movements, performed “like the song.” Do one round of exercise 1. Then one round of exercise 2 and then another round of exercise 1. Then 3, 2, 1, etc.

The exercises are:

SURPRISE! I CHANGED IT!!!!

1 – Curtis P (Google it) 2 – Burpee (hand release) 3 – SDHP 4 – Lunges . . . → Read More: Daily Workout 12.24.12

Strength

Weighted Chinup: Find 3RM

Or: Chinup 7×3

Metcon

10-minute AMRAP:

10m Sliders 7 Burpees

Post results to Wodify.

Have you signed up for the CFDV Holiday Party yet? Do it here!

Save the date: Jon Zajac will be returning to CFDV for another Olympic Lifting Clinic on January 20th from 2-4PM! Sign up here.

. . . → Read More: Daily Workout 12.21.12