CrossFit West Knox

2 WODS?

 

WOD

warm-up

Max rounds in 20 minutes:

15 pull-ups

15 push jerks (65/45)

150m row

 

 

and since it is new years eve... if you feel inclined to do another WOD

WOD

Every minute on the minute for 100 minutes

1 shot of beer

1 pull-up

 

SQUATS

WOD

warm-up

overhead squat 1-1-1-1

front squat 1-1-1-1

Back squat 1-1-1-1

Abs- 30 hollow rocks

These are max effort squats. Go heavy and take a good rest between sets

 

GRACE

WOD

warm-up

"Grace"

30 clean and jerks for time (135/95)

full squat clean to a push jerk

Practice something you suck at

Rest Day

 

WOD

Rest Day

Get your mind right for the next three week cycle

Check out the 2008 World's Strongest Man competition on ESPN 2 this next week!

Rest Day

 

WOD

Rest Day

Stretch 15 minutes

Go for a jog if you need to do something

***Don't forget to check out the UFC fights Tonight!

Quick and Effective

 

 

Now take of your PJ's and get in a quick workout

WOD

warm-up

21-15-9

Jumping air squat

push-up

 

ABS- your choice

 

CHRISTMAS TIME

 

 

Merry X-MAS

WOD

Unwrap presents for time

X-MAS EVE

 

 

WOD

Finish Christmas shopping for time

PYRAMID ANYONE?

WOD

Warm-up

10-9-8-7-6-5-4-3-2-1

Burpees

situps

Perform 10 of each, 9 of each....Try going back up to ten if you are feeling froggy.

Bottom To Bottom

WOD

Warm-up

Bottom to Bottom tabata squats

20 seconds of work 10 seconds rest x 8 rounds (4 minutes)

spend your ten seconds of rest in the bottom of the squat- OUCH!

ABS- 3x25 hollow rocks