• 09/26/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Upper / Lower + To the left to the right (No Measure)

    3 Rounds

    10 x Pushups

    5 x Jump Squats

    To the left to the right x 15 burpees

    WOD

    Cheers to 2015 (Time)

    Partner WOD

    1 Partner working at a time

    36.5 minute time cap (36:30)

    add 1 second for every rep not finished

    365 reps, 1 for every day in 2015

    January 31 Box Jumps 24/20

    February 28 Deadlift 255/155

    March 31 Burpees

    April 30 Back Squat 185/125

    May 31 Pull-ups

    June 30 Front Squats 155/105

    July 31 GHD or Med Ball Situps

    August 31 Cleans 135/85

    September 30 Push-ups

    October 31 Floor Press 135/85

    November 30 Calorie Row (at any time)

    December 31 Push Press 95/65

    Scale A/B

    Deadlift 185/125 B 155/85

    Back Squat 155/105 B 135/85

    Front Squat 135/85 B 95/65

    Power Clean 95/65 B 65/55

    Floor Press 95/65 B 65/55

    Push Press = 75/55 B 45/35

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