Wednesday January 8th, 2013

CoreFit:

For time:
20 Pull-Ups
40 Kettlebell Swings
500 Meter Row
30 Wall Ball Shots
30 Alternating Dumbbell Snatches ---moderate weight
500 Meter Row
20 Box Jump --step down
20 sit-ups
500 Meter Row

CrossFit:

A. push press - build to a 2rm in max 6sets
+
4 sets - change order per set @ 90% each set: rest 4 min btw sets.   Time cap is 5 minutes per set.
Airdyne 0.5 miles

20 wall ball shots
40 DU
15 DB power snatch 55#/30# alt hands per rep
15 weighted med ball situps

notes: 

goal is unbroken wall balls and double unders no matter where they are placed in the set. Continuos movement and breathing is focus.

If you hit 5 minutes during the set, stop there. 

We are 1 week into 2014. Have you moved closer to your goal?