ANGIE

• 100 Pull Ups
• 100 Push Ups
• 100 Situps
• 100 Squats
• FT

*This pic of Ronald is one of the best of CrossFit; kinda says it all, huh?!

100m Sprints x 10

21 – 15 – 9

• Knees To Elbows
• Sit Up Press
• Dip

12 Days Of Christmas

• 12 KB Swings
• 11 Pull Ups
• 10 Knees To Elbows
• 9 Wall Ball
• 8 Burpee Box Jumps
• 7 Turkish Get Ups
• 6 V Ups
• 5 Man Makers
• 4 Dips
• 3 Wheel Barrows
• 2- 100m Rows
• 1 Run around building

RELAY

• 100m Sprint
• Burpees
• Ropes
• Or
• DEADLIFTS
• 1 – 10 – 1 – 20 – 1 – 30

Front Squats

• 1 – 10 – 1 – 20 – 1 – 30

• Thrusters, 15
• 400m Run (Row)
• 5RFT

DIANE

• 21 – 15 – 9
• Deadlifts
• Hand Stand Push Ups

First WOD in our new box!

TEAM WOD

• 100m Sprint
• Burpees
• Tuck Jumps
• Double Unders

* Teams of two, first person sprints 100m, the other performs the exercise, then switch.  Max number of rounds in 20 minutes.  Welcome to Ben from St. Augustine!

Here is a week in pictures that I never got a chance to download, the last week in our first box! Enjoy!