Monday 12-31-2012

 In WODs

Warm Up

2 Rounds CrossFit Warm Up

10 Squats (2nd round Wall Squat)

10 Pull Ups

10 Push Ups (2nd round Ring Dips)

10 Sit Ups (2nd round – K2E)

10 Supermans

Samson Stretch



Slam Balls

Knees to Elbows (K2E)

Scaling Options



Teams of 2

25 Minute Time Cap

One partner works while the other holds.  Switch whenever and as many times as you want.


400m Run

Weighted Squat Hold (20lb wall ball/14lb wall ball)


100 K2E

Handstand hold


100 Slam Balls

Plank hold


2013m Row

Plate Hold (45/35 – each hand)


After Party



Travel WOD

Every Minute on the Minute for 15 min:

10 Squats

10 Push Ups

(each time the minute begins, do the movements and rest the remainder of the minute)

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