Welcome to December!! - Here are your Monday WODs...

December 1, 2014

I can’t believe December is here!!  Let’s kick start the month of Christmas with a special December WOD created by yours truly…the Meatball ;)  Also, don't forget registration for the Lurong Living Resolution Challenge opens TOMORROW!!  Stay tuned for details on how to register.  Register early for your chance to win cool CrossFit prizes like Reebok Nanos!!

 

Welcome to December :)

 

Dec. 1, 2014

 

CrossFit (6am/7am/10am/12:15pm/5:30pm)

 

25 min. AMRAP (why 25 minutes? Because you know what happens in 25 days!!)

 

13 Hollow Rocks

12 Atomic Sit-ups

11 Pull-ups

10 Push-ups

9 Yard Handstand Walk

 

Run 200m with Med Ball 14/20

 

8 Deadlifts 155/225

7 Toes to Bar

6 Calorie Row

5 Kettlebell Swings

4 Man-Makers 20/25

3 Bar Muscle-Ups

2 Kettlebell Snatch 53/70

1 Rope Climb

 

 

CrossFit Endurance (6:30pm)

 

4 x 200m Run on 1:30

3 x 400m Run on 3:00

2 x 800m Run on 6:00

1 mile run for time!

 

 

On-Ramp (7:30pm)  

 

 

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