Thursday 201231
Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 dips
10 dumbbell Turkish get-ups
♀ 35-lb. DB ♂ 50-lb. DB
Post rounds completed to comments.
Compare to 171103.
Wednesday 201230
Deadlift 5-5-5-5-5 reps
Post loads to comments.
Compare to 181119.
Tuesday 201229
Complete as many rounds as possible in 15 minutes of:
20 push-ups
50 squats
Post rounds completed to comments.
Compare to 181122.
Monday 201228
Rest Day
Post thoughts to comments.
Sunday 201227
For time:
60 sit-ups
50 toes-to-bars
40 GHD sit-ups
30 pull-ups
20 strict pull-ups
10 bar muscle-ups
Post time to comments.
Compare to 171022.
Saturday 201226
Hang squat snatch 3-3-3-3-3-3-3 reps
Post loads to comments.
Compare to 170503.
Friday 201225
12 rounds for time, starting with 1 and adding an exercise each round of:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 pistols
Perform the workout like the "12 Days of Christmas" song. In round 1 perform 1 wall walk. In round 2 perform 2 candlesticks and then one wall walk. In round 3 perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.
Post time to comments.
Thursday 201224
Rest Day
Post thoughts to comments.
Wednesday 201223
Complete as many rounds as possible in 7 minutes of:
5 box jumps
3 cleans
♀ 24-in. box, 155 lb.
♂ 30-in. box, 225 lb.
Post rounds completed to comments.
Compare to 170827.
Tuesday 201222
For time:
Row 300 meters
20 push presses
Row 300 meters
15 push presses
Row 300 meters
10 push presses
Row 300 meters
5 push presses
♀ 95 lb. ♂135 lb.
Post time to comments.
Compare to 111105.
Monday 201221
Back squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 201011.
Sunday 201220
Rest Day
Post thoughts to comments.
Saturday 201219
3 rounds for time of:
10 overhead squats
50 double-unders
♀ 95 lb. ♂ 135 lb.
Post time to comments.
Compare to 131108.
Thursday 201217
Deficit deadlift 3-3-3-3-3 reps
Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup.
Post loads to comments.
Compare to 180122.
Wednesday 201216
Rest Day
Post thoughts to comments.
Tuesday 201215
For 20 minutes:
10 dumbbell thrusters
10 pull-ups
Multiply thruster load by rounds completed, e.g., 50 pounds x 23 rounds = 1,150 pound-rounds (a useful measure of work and, by extension, average power for the workout) and post to comments.
Compare to 031227.
Monday 201214
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Post total distance rowed to comments.
Compare to 191201.
Sunday 201213
For time:
20 weighted lunge steps
20 muscle-ups
200-ft. handstand walk
20 hang power cleans
20 box jumps
20 deficit handstand push-ups
20 front squats
♀ 125-lb. lunge, clean, and squat; 30-in. box; 4-in. deficit
♂ 185-lb. lunge, clean, and squat; 36-in. box; 6-in. deficit
Post time to comments.
Compare to 160709.
Saturday 201212
Rest Day
Post thoughts to comments..
Friday 201211
Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps
Post loads to comments.
Compare to 200625.
Thursday 201210
Kerrie
Wearing a weight vest, 10 rounds for time of:
100-m sprint
5 burpees
20 sit-ups
15 push-ups
100-m sprint
Rest 2 minutes
Post time to comments.
Kerrie Orozco, 29, was killed in the line of duty on May 20, 2015. A seven-year veteran of the Omaha Police Department, Orozco was killed just hours before she was set to start maternity leave. Her daughter Olivia Ruth was born prematurely on Feb. 17, 2015, and Orozco had put off maternity leave until she could bring her daughter home from the hospital.
Orozco is survived by her husband, Hector; two stepchildren, Natalie and Santiago; and baby Olivia.
She began CrossFit at CrossFit FitFarm and also worked out with fellow officers outside the affiliate.
She exhibited a passion for community service that went beyond her police duties. She volunteered with the Special Olympics and was president of the Police Officers Ball to benefit Special Olympics Nebraska. She also coached baseball for the North Omaha Boys and Girls Club.
Wednesday 201209
Complete as many rounds as possible in 12 minutes of:
4 shoulder presses
8 sumo deadlift high pulls
12 front squats
♀ 55 lb. ♂ 75 lb.
Post rounds completed to comments.
Compare to 130319.
Tuesday 201208
Rest Day
Post thoughts to comments.
Monday 201207
5 rounds for time of:
25 kettlebell swings
25 GHD sit-ups
25 back extensions
25 knees-to-elbows
♀ 1.5-pood KB ♂ 2-pood KB
Post time to comments.
Compare to 171012.
Sunday 201206
Hang squat clean 5-5-5-5-5 reps
Post loads to comments.
Saturday 201205
For time:
Row 500 meters
20 parallette handstand push-ups
Row 500 meters
20 strict handstand push-ups
Row 500 meters
20 kipping handstand push-ups
Post time to comments.
Compare to 140529.
Friday 201204
Rest Day
Post thoughts to comments.
Thursday 201203
10 rounds, each for time:
5-10-15-yard shuttle sprint
Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).
Rest as needed between sprints.
Post all 10 times to comments.
Compare to 180425.
Wednesday 201202
30 muscle-ups for time
If you cannot do the muscle-ups, do 120 pull-ups and 120 dips.
Post time to comments.
Compare to 110401.
Tuesday 201201
Hang squat snatch 5-5-5-5-5 reps
Post loads to comments.
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