Archive for December 3, 2017

How was that?

Posted: December 3, 2017 by crossfittotactfit in Uncategorized

So, for the month of December we are upping the conditioning factor.  We are doing this for two reasons.  1 – the help you get ready for the open.  2 – and most importantly, to help you be ready for the Christmas season.

4 Dec

SSS:  9×1 Push press @ 85-92%

WOD:  11 min AMRAP

20 Wall balls (20/14)

20 situps

5 Dec

SSS:  2 Rounds Tabata Row Sprints
w/3min rest in between

WOD:  6 RFT
6 Pullups
12 Pushups
18 Air Squat

6 Dec

SSS:  4×7 FS @5-10# Heavier than 15 Nov

WOD:  200m Walking OH Lunges (25/10) for time

7 Dec

WOD:  No Wod: Play with Farmer Handles/Yoke/Tires/Stones   (HAVE FUN & GET STRONG)

8 Dec

SSS:  1-1-1-1-1 Clean

WOD:  For time:
20 pistols
40 KB Swings
60 DU
1 min plank
60 DU
40 KB Swings
20 Pistols

9 Dec

WOD “Michael”
3 Rounds For Time:
800M Run
50 Back Extensions
50 Sit Ups

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