12.30.11

Deadlift

1) Work up to a one rep max. Three max attempts. If you fail a weight you can try again or move down but not up until you are successful at that weight.

2) 3 Rounds
20 Pullup
30 Pushup
40 Situp
50 Squat

12.28.11

Shoulder Press:

1) Work up to a one rep max. Three max attempts. If you fail a weight you can try again or move down but not up until you are successful at that weight.

2) 12 Minutes AMRAP
5 Pullup/Row
10 Pushup
15 Squat

12.26.11

Back Squat:

1) Work up to a one rep max. Three max attempts. If you fail a weight you can try again or move down but not up until you are successful at that weight.

2) 5 rounds 30/30 Pushup rest 2 minutes 5 rounds 30/30 squat

12.23.11

Deadlift 5 x 3
Assistance:
5 x 10 Good Morning
5 x 15 Russian Twist
Flying Burpee x 200 ft

12.21.11

Shoulder Press 5 x 5
Assistance:
5 x 10 See Saw Press
5 x 30 sec. L-hang
Headstand hold 1 minute total

12.19.11

Back squat 5 x 5

5 x 10/leg lunge
5 x 15 weighted situp

1 x 200 ft. Waiters walk

12.16.11

Deadlift 5 x 3
Assistance:
5 x 10 Good Morning
5 x 15 Russian Twist
Flying Burpee x 200 ft

12.14.11

Shoulder Press 5 x 5
Assistance:
5 x 10 See Saw Press
5 x 30 sec. L-hang
Headstand hold 1 minute total

12.12.11

Back Squat 5 x 5
Assistance:
5 x 20/leg lunge
5 x 15 (Weighted) Situp

1 x 200 ft. Waiters Walk

12.9.11

Deadlift 5 x 3
Assistance:
5 x 10 Good Morning
5 x 15 Russian Twist
Flying Burpee x 200 ft

12.7.11

Shoulder Press 5 x 5
Assistance:
5 x 10 See Saw Press
5 x 30 sec. L-hang
Headstand hold 1 minute total

12.5.11

Back Squat 5 x 5
Assistance:
5 x 20/leg lunge
5 x 15 (Weighted) Situp

1 x 200 ft. Waiters Walk

12.3.11

Saturday's Fun:
Old Fashioned CrossFit Style
For Time:
5 rounds
400M
30 Box Jump
30 Wall Ball

12.2.11

Deadlift 5 x 3
Assistance:
5 x 10 Good Morning
5 x 15 Hollow Rocks
Flying Burpee x 200 ft