WOD: “For Time” -Mon 12.31.12
“For Time” 10 HSPU 10 Muscle Ups 100 Double Unders 8,8,80 6,6,60 4,4,40 2,2,20 Post Results
“For Time” 10 HSPU 10 Muscle Ups 100 Double Unders 8,8,80 6,6,60 4,4,40 2,2,20 Post Results
“AMRAP” 1 minute on the clock, perform: 4 Shoot Thrus 2 Sprints As many REPS as possible of Double Unders until the minute is up
“AMRAP” 30 Double Unders/60 singles 20 HRPU 10 Front Squats 15 Minutes Post Results
“21-15-9” for time Handstand push-ups Ring dips Push-ups Source:Crossfit.com
“2RFT” 21-15-9 KB Swing (70/50) Burpees 500 Jump Ropes Post Results
“5RFT” 20 KB Swings (32kg) 20 HRPU 20 Double Unders (heavy rope) 30 Double Unders (speed rope) 20 HRPU For time Post Results
“12 Days of Christmas” 7 Min AMRAP 12 KB Swings (70/55) 11 Push Press (115/75) 10 Double Unders rest 6 Min AMRAP 9 Toes to
“Bootcamp” Rope Slam Sled Push(80) Jump Rope PVC Dip TRX Row KB Swing Tire Flip Box Jump 30:30, 30:20, 30:20, 20:20 Cash Out: 5
“AMRAP” 1 minute on the clock, perform: 5 Crunch Slams w/Wall Ball 2 Sprints As many REPS as possible of Wall Balls until the minute
“Deck of Cards” Shoot Thrus (there/back = 1) Double Unders x3 HRPU Sprint (20 yards) 16 minutes