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010116

Strength Circuit B 30 min: Dead-lift x8, Reverse Lunge x8/side, Kettlebell swing x20, Push Press x8, DB Bench press x8, Band Pull-apart x20 Core

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CrossFit Lite 31/12/15

Warmup: Partner Med Ball Passes Band Pull Aparts Strength: Every 2 Minutes for 10 5-8 Chin ups 5-8 Cals bike Partner WOD! 500m row while partner holds deadlift, then: 21-15-9 KB Swings Single Dumbell Walking Lunge (alternating partners) TOMORROW WE ARE CLOSED FOR THE HOLIDAY !!!

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311215

Mobility Gymnastics warm-up 3 Rounds: Dowel Passthrough x5 (Over/Under), Bottom of dip hold x10s Practice Muscle-ups: Low ring transition > Jumping Transition Work Emom x6: 3-5 Muscle-ups or Transtition catches WOD For time: 40 Cal Ski/Bike/Row, 30 Pull-ups, 20 Cal, 10 Pull-ups

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301215

EMOM x6: 5 Hang snatches Rest 3 min EMOM x6: 2 Power snatch + 1 Full snatch Rest 3 min EMOM x6: 2 Full snatch

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CrossFit Lite 29/12/15

Warmup: Tabatta Row mobility Strength: EMOM x8 3 Back Squats WOD: 3 Sets- 10 Wallballs 10 Box Jumps 10 Burpees 1-1 work to rest ratio

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291215

Warm-up EMOM 0-4: 10 Air squats on 30s, 5-9: 10 KBS on 30s, 10-14: 5 Pull-ups on 30s 15-19: 12-20 Cals on 60s Rest 10 min AMRAP in 12 minutes: 50′ Uneven carry, 1 Round of Cindy

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CFLite281215

Warm-up Rolling! Lift 5 sets: 6 Lunge to box step-up WOD 5 Rounds: 1 minute of Shuttle run 1 minute of Skipping 1 minute of Squats 1 minute of Assault Bike 1 minute of Kettlebell swings 2 minutes of Rest

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281215

Strength Circuit A 30 min: Back squat x8 reps, RDL x8 reps, Box step-ups x8 reps/leg, Chin-up x8 reps, 1-arm DB Row x8 reps/side, Face pull x20 Core 4 Sets: 10 Hip extensions, 10 Ab Roll-outs

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