Sunday New Years Day  11:00am wod Let’s start the new year off right! 2017 Partner wod  One partner much row one partner must complete reps.  Switch as often as you would like. row total must equal 2017 m. You can only row while your partner is working. When your partner rests you must stop rowing….

Friday  THE LuRong CHRISTMAS CHIPPER – THE 2ND PRE-CHALLENGE CONTEST Complete the sequence of 15 – 12 – 9 – 6 – 3 of Kettlebell Swings, Power Cleans & Box Jump overs as fast as you can. There is a 12-minute time cap, so pick the skill level that is right for your current fitness…

Thursday  A.  5 Rounds  40′ Overhead walking plate lunges 45/35/25 20 Burpees to plate 10 sprints as follows- 40 feet forward +40 feet backwards = one rep 

Wednesday  A.  Tabata push press @ 65-75% 1 rep max 8 rounds of 20 seconds work. 10 seconds rest 8 rounds of 20 seconds of work followed by 10 seconds rest B.  21-15-9 Calories of Rowing Wall Ball Shots 20/14  Deadlifts 225/155  185/135  155/105 Stagger starts as needed

Tuesday  A. Not for time- 5 each side  of: 1 leg stand from lunge (pistol progression) 5 candlestick roll to stand 5 Box pistols  B.  3 Rounds  40′ Handstand walk / 5 wall walks 30 hollow rocks 20 alternating pistols 

Monday  A. EMOTM for 10 Minutes  1 (Squat)Snatch + 3 Overheard Squat  @75% 1 rep max B. The CrossFit Open 14.1  10 minute AMRAP of: 30 double unders 15 Power Snatches 75lbs/55lbs  C. Optional:   3 rounds not for time 10 dumbbell reverse flys 15 V-ups or GHD sit ups

Friday  A.  10 sets of 1 speed/dynamic dead lift at 55% 1 Rep Max Hands stay on the bar at the bottom position approximately 30 seconds in between sets. B. EMOTM  for 21 Minutes  1. 14/12 Calorie Row 2. 20 Double Unders 3. 10 Unbroken Wall Balls

Thursday   “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats

Wednesday  A.  Sots Press for clean EMOTM  for 4 Minutes  5 sots press 45/35 Then… Every 2 Minutes  Set 1 -2    3 clean and jerk @ 60% 1rep max Set 3-4.    2 clean and jerk @ 65% Set 5-6.    2 clean and jerk @ 70% Set 7-8     2 clean and…

Tuesday A.  Three attempts max double unders  B.  12 minutes to build to today’s heavy front squat.  C. 14 minute AMRAP  50′ hand over hand sled pull 10 Shoot throughs  50 sit ups

© 2017 Crossfit Dragon City

Site Designed by Integral Solutions