A- Presses

3-3-3-3-3

B- 5 clean box jumps 1/3 b.w. 24/20

10 pistols (5 each leg)

50m sprints

30 seconds rest

5 rounds

From Mark’s Daily Apple

Introducing Primal Blueprint Fitness

If anyone is interested in a 10K run in Oakland’s Redwoods Park here is a link

http://www.pctrstore.com/index.php?app=ccp0&ns=catshow&ref=rp&sid=xhf440hnh8w280olz91wh7zh9w2w6r3c

 Alessandro getting under in the clean

Team WOD: Teams of 3 people; all must finish all 30 movements before moving on to the next.

Row – 30 cal
Med Ball Clean & Jerk – 30 (20#/14#)
Box Jumps – 30 (24″/20″)
Push Presses – 30 (2×25lb dumbells/2×15lb dumbells)
Burpees – 30
K-B swings – 30 (53#/44#)

30 MUSCLE-UPS FOR TIME
If you can’t do a Muscle-Up, perform 120 Pull-Ups and 120 Ring Dips

Remember: All Girl WOD at 7pm tonight and
Adult toy party (sorry girls only) at 8pm!!!!! Come and have some fun with us!

Check this Web site out a great source of paleo informations
http://www.huntgatherlove.com/

Anni in action

Front Squat 3-2-2-1-1-1-1
Work up to 1RM
Mini WOD:
AMRAP in 10 minutes
7-1 arm power snatches-left 45#/25#
7-1 arm power snatches-right 45#/25#
7 GHD Sit-ups
7 Wall Balls 20#/14#

Please read this link:

http://www.drbriffa.com/blog/2010/04/09/my-love-hate-relationship-with-dairy-products/

“Tears of Power”

Ring Push-ups:  20-15-10-5
Front Squats:  15-10-5-20
Row Cal:  10-5-20-15
Rope ascent:  1-1-1-1

1st round: 20 Ring Push-ups, 15 front squats, 10 row calories and 1 rope ascent

2nd round: 15 Ring-ups, 10 front squats, 5 row calories and 1 rope ascent, etc.

Rest Day

I hope everyone has a great Christmas. Enjoy time with your family and friends.

On Saturday we will be back to our normal schedule.

Merry Christmas

Dave

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• Christmas Poem (chickensoupforyoursoul.blogspot.com)

12 Days of Christmas LamorindaCrossFit style

1- 100m run

2- hang power clean

3- ring dips

4- knees to elbows

5- thrusters

6- pushups

7- back extensions

8- push press

9- box jumps

10- ab mat situps

11- sumo deadlift high pull

12- kb swings

30 minute limit or if you are on day 12 before 30 min limit you must finish

 for time:

25 KB Swings
Row 250 meters
25 Pull Ups
Row 250 meters
20 KB Swings
Row 250 meters
20 Pull Ups
Row 250 meters
15 KB Swings
Row 250 meters
15 Pull Ups
Row 250 meters
10 KB Swings
Row 250 meters
10 Pull Ups

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For time

Fran

21 – 15 – 9

Thrusters

pullups