Tomorrow morning we will meet at the Elementary School for a workout at 0800.

30 double unders
50 lunge steps
25 Situps
25 Box Jumps

3 rounds for time

I had planned on doing this one on Saturday, but I will be out of town for a wrestling tournament.  

Go Wolves!!!

"12 Days of Christmas"

1 - 100 meter run

2 - Pistols (1 leg = 1 rep)

3 - Handstand push ups (sub 30 second handstand hold)

4 - Pull ups

5 - Burpees

6 - KB Swings

7 - Air squats

8 - Box Jumps 24/20

9 - Games pushups

10 - Front Squats 95/65

11 - Hang Power Cleans 95/65

12 - Push press 95/65

This workout is done just like the song.  1 - 100 meter run, then 2 pistols and 1 100 meter run, then 3 handstand push ups, 2 pistols, 100 meter run, then 4 pull ups, 3 handstand push ups, 2 pistols, 100 meter run.......

Plan on getting in there and getting started quick...this one is going to take a while.  

15 Deadlifts 155#/115#

15 Games push ups

15 Box jumps, 24"/20" box

5 rounds for time

40 burpees
100 double unders
100 kettle bell swings 53/35
40 burpees

1 round for time

12 overhead squat 95/65
12 bent over barbell row 95/65
Run 800 meters

2 rounds for time

Crossfit total:

1 back squat
1 push press
1 dead lift

As heavy as possible...let's see some ladies break the 500 lb mark....

Our prayers go out for the families affected by the school shooting in Conneticut.