WODs 12.28.15 - 1.1.16 - Happy New Year!!!!!!!!

I hope that everyone had an awesome Christmas.  Really looking forward to 2016. We are going to do a partner paleo challenge this year starting January 4th until the end of the month so be looking for a partner to work with.   The combination of a great diet and Crossfit will produce amazing results. 

This weeks schedule:

Monday - Wednesday regular schedule.  Thursday 10 AM Wod only. (This is a change from last weeks post) . Closed on Friday

Monday            
            
FS/BS            
3 sets 4/8 at 72%            
            
then            
5 Rds            
15  STO 115/75  
15 Box Jump overs 24/20            

Tuesday  

                 
EMOM 4 Snatch    (Do not drop bar from overhead)                
Min 0:00-4:00 75/55                    
Min 5:00-9:00 95/65                    
Min 10:00-14:00 115/75                    
Min 15:00-19:00 135/85                    
Min 20:00-24:00 155/95                    
Min 25:00-29:00 185/105                    
Mn 30:00-34:00 205/135                    
Min 35:00-increase by 20 lbs every 5 minutes til failure    

* Upon failure complete 100 sit ups for time

Wednesday

With a partner complete linda.  Use average body weight.  Scale as needed.  Only one partner works at a time.

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

35 Minute time cap

Thursday - 1 WOD only 10 AM

Thursday-New Years Eve WOD                
                
The Ball Drop

2 rounds                
10-00 meter run (1000m)                
9 Pull Ups     
8 C2B               
7 Bar MU    
6 T2b                
5 Hundred Meter Row                
4 DL 225/155                
3 Cleans 225/155                
2 HC 225/155              
1 Jerk            
                
20 Burpees                 
16 Reverse Burpees