12 Days of CrossFit (You Might Not Want to Look)

1.)  Mobility
2.) Bear Complex & Run
3.) Set-up
4.) Stage Photos (Wall, KB, etc...)
5.) WOD (Cap 40 Minutes)

Tim & Ryan (Note:  Stagger Starts by 3 - 5 Mins)

1 Rope Climb
2 Stone to Shoulder (L & R) (115lbs)  [Adj. Do Work]
3 Power Cleans (135lbs) [Platforms]
4 Farmer's Carries (70lbs) [Adj. CFS Wall]
5 Strict Pull-ups/Kipping
6 Tire Tuck Jump Throughs [Btwn. CFS Wall & Pull-ups] *
7 Tire Flips [Btwn. CFS Wall & Pull-ups] *
8 KBS  (53lbs)  [Platforms]
9 Sledgehammer Strikes (Left Or Right, Choose)  [Btwn. CFS Wall & Pull-ups]
10 Burpees Over the Barbell [Platforms]
11 Ring Dips
12 Barbell Lunges (135) [Btwn. CFS Wall & Pull-ups]


Anthony [Take Platform Closest to White Board]

1 Muscle-up (1 Attempt)
2 Thrusters (95)  [Platforms] *
3 Front Squats (95)  [Platforms] *
4 Hang Cleans (95)  [Platforms] *
5 Deadlifts (95)  [Platforms] *
6 Box Jumps OR Step-Ups  [Platforms]
7 AB Matt Sit-ups  [Adj. Whiteboard]
8 KBS (44)   [Platforms]
9 Wall Balls 20/14  [Adj. CFS Wall]
10 Walking Lunge with Dumbells (25)  [Adj. Whiteboard]
11 TTB
12 Burpees Over the Barbell  [Platforms]


Danielle

1 100m Row  [Adj. Whiteboard]
2 Stand Dips [Adj. Whiteboard]
3 Dumbbell Thrusters (25 lbs)  [Platforms]
4 Burpee No-Push-up & Step Ups (18″)  [Adj. Whiteboard]
5 Push-Press (55lbs)  [Platforms]
6 Pendlay Rows (55lbs)  [Platforms]
7 KBS (30lbs)  [Platforms]
8 Single-Arm DB Snatches (4 each arm) (25lbs)  [Platforms]
9 Windmills (Right OR Left, Choose)  [Platforms]
10 Walking Lunges with Dumbbells (25 lbs)  [Adj. Whiteboard]
11 Parallette Push-ups  [Adj. Whiteboard]
1200 A.D.  [Ring Zone]


Ken   

100m Row  [Adj. Whiteboard]
2 Strict Pull-ups (1 Red Band)
3 Dumbell Thrusters 25  [Platforms]
4 Burpees Over Barbell  [Platforms]
5 Clapping Push-ups  [Platforms]
6 Box Jumps   [Platforms]
7 Dual Ring Rows [Ring Zone]
8 KBS (44lbs)  [Platforms]
9 Wall Balls (20) [Ring Zone]
10 Walking Lunge with Dumbells (25lbs) [Adj. Whiteboard]
11 Deadlifts (135lbs)  [Platforms]
1200m A.D.  [Ring Zone]