The Rocky Guide to Life quote  ”What’s can’t? There ain’t no can’ts! (Mick)

8oom run

21-15-9

kb swings, kb snatch (right), kte, kb snatch(left)

800m run

Happy New Year, have a safe one tonight

The Rocky Guide To Life quote “Go the Distance” (Rocky)

Do one or two or all three

2008m row

run 1 1/4 mile approximately

2008 feet on the endless rope

or Hopper Deck Card  Queen of Diamonds

Diane

21-15-9 reps for time

225# dealift

handstand pushups

AMRAP in 20 min

8 sumo deadlift high pull

8 thrusters

8 weighted sit ups (example with a kettlebell or dumbbell etc…)

or Hopper Deck Card 6 of Clubs

4 RDS

400m run

time each run individually

rest 3 min. between rds.

advance= 1:19

elite= 1:04

The year is coming to an end, I hope you all achieved your goals for 2008. If not it’s time to set new ones for the upcoming new year. Remember always reach for the stars, but get there with small baby steps. That way you will never fall off track, otherwise if you reach to fast you can be setting yourself up for failure. We can all help each other reach our goals by keeping each other accountable. I will help push you to get your fitness to where it needs to be. Our family and friends are all helpful resources to help us.

2009 is going to be a great year, enjoy!!!!

Dave

Partner Training

row 6,ooom or 25 min. whichever comes first and hold a kettlebell over your waist

partner #1 rows for 2 min.

while partner #2 holds kettlebell

then switch

endless rope 2008 feet with no resistance

or amrap in 20 min

row 8 calories

8 pushups

8 squats

8 knees to elbows

or Hopper Deck Card 5 of Diamonds

Crossfit Total

back squat + press + daedlift

score the best of 3 attempts at each movements. add the 3 high scores to find your crossfit total, warm up each movement immediately before your attempt

2008m row for time or

AMRAP in 20 min

8 push press

8 box jumps

8 sit ups

or Hopper Deck Card 3 of Hearts

Annie

50-40-30-20-10 reps for time

double unders

sit ups

Take a day off  it’s Christmas!!!! Have some good times with family and friends.

Looking forward to another great year with everyone.

God Bless to you and your families

Dave

Wod comes from Crossfit Santa Cruz

12 days of Christmas

1 clean/jerk

2 deadlifts

3 burpees

4 pullups

5 box jumps

6 wallballs

7 kb swings

8 dips

9 pushups

10 back extensions

11 situps

12 front squats

or Hopper Deck Card 9 of Clubs

30 muscle ups for time

AMRAP in 20 min.

row 250m

25 box jumps

or Hopper Deck Card 4 of Hearts

10-20-30 reps for time of

slam ball

walking lunges

overhead squat