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Free 3 day pass

Tuesday 131224

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:
WOD:
With a Partner Perform For Time:

  • 1 Rope Climb
  • 2 Snatches
  • 300m Run
  • 4 Shoulder to Overhead
  • 5 Burpee
  • 6 Hang Power Clean
  • 7 Pull Up
  • 8 Wt. Sit Up
  • 9 Push Up
  • 10 OH Walking Lunge (10ea)
  • 11 Box Jump
  • 12 Burpee Pull Up
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:
WOD:
With a Partner Perform For Time:

  • 1 Rope Climb
  • 2 Snatches 135/95
  • 300m Run
  • 4 Shoulder to Overhead 135/95
  • 5 Burpee
  • 6 Hang Power Clean 135/95
  • 7 Chest to Bar Pull Up
  • 8 Wt. Sit Up
  • 9 Push Up
  • 10 OH Walking Lunge (10ea)
  • 11 Box Jump 24/20
  • 12 Burpee Muscle Up
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:
WOD:
With a Partner Perform For Time:

  • 1 Rope Climb
  • 2 Snatches 155/105
  • 300m Run
  • 4 Shoulder to Overhead 155/105
  • 5 Burpee
  • 6 Hang Power Clean 155/105
  • 7 Chest to Bar Pull Up
  • 8 GHD Sit Up
  • 9 Handstand Push Up
  • 10 OH Walking Lunge (10ea)
  • 11 Box Jump 30/24
  • 12 Burpee Muscle Up
Additional:
  • 10 Minutes Mobility
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