Surprise Surprise

Goooooood Morning! Hope you are ready to do some work this afternoon. Today's WOD will be a surprise when you show up. However, here is a hint. Some of the elements involved will be:

Thrusters
Double Unders
Box Jumps
Man-Makers

See you all at 1430hrs!

Almost a dirty thirty

30 Box Jumps

30 Jumping Pull-ups

30 Walking Lunges

30 Good Mornings

30 Burpees

30 Double Unders

For time

10,9,8...1 Push Press

1,2,3...10 Knees to elbows 

Begin WOD with 50 push-ups and end with 50 sit-ups. 

Take A Flying Leap

We will meet in the field behind the PRT bubble for our warmup. Then.....

For time
Broad jump 400m  (1 lap)

"Maggie"

Welcome to our first complex of the new year. Don't look at the WOD as 50 reps of each excercise. Its one constant movement done 50 times over. See the below video from CrossFit HQ to better understand "Maggie"

50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
 
Movement demo: http://media.crossfit.com/awset/CrossFit_MaggieClip_h264_52d5a6ba894f6_SD.mp4

"Karen"

Pick your group

A-150 wall ball shots for time

B-75 wall ball shots for time

C-150 or 75 Weighted front squats

Nicole

Max rounds in 20 minutes
- Run 400m
- Max rep pull-ups (note total pull-ups each round) 
Score will look like this ex: 5Rds + 63 pullups  

Time to play with the new Med balls

For Time:

21-18-15-12-9
Double Unders (or 3X Single Unders)
Med Ball cleans
Sit ups

Pull-up Practice

Now that we have some bands and boxes in place I want us to spend a chilly afternoon working on pull-up progression...INSIDE! The overhead heaters will be kicked on today folks. After we work on our skill for a little while each person will complete 5 rounds of max effort pullups using one of the methods used in practice.

Back from all that Christmas leave?

Tabata (20 seconds work, 10 seconds rest) 8 intervals
- Squats
- Push Ups
- Pull Ups
- Sit Ups