121229 CrossFit Ann Arbor: Workout of the Day…

IMG_3152

Warm Up: 

  • :15 Jumping Jack
  • :15 Squat
  • :15 Mountain Climbers 
  • :15 Jump Squats

4 Rounds for time

Equipment and Scaling: 

  • Alpha: BW
  • Bravo: Paleo
  • Charlie: Paleo+Zone

WOD: 

  • Row: 1000

Then

  • Burpee: 15
  • Pull Up: 12

4 Rounds for time

 

 


121228 CrossFit Ann Arbor: Workout of the Day…

IMG_2810

Warm Up:

  • :15 Jumping Jack 
  •  :15 Squat 
  • :15 Mountain Climbers 
  • :15 Jump Squats 

4 Rounds

Equipment and Scaling: 

  • Alpha: #135/95
  • Bravo: #115/75
  • Charlie: #95/65 

WOD: 

  • OHS: Max Reps
  • Burpee Over Bar: 7

AMRAP: 10 Minutes 

 

 


121227 CrossFit Ann Arbor: Workout of the Day…

IMG_2910

Warm Up: 

  • :15 Jumping Jack 
  • :15 Squat
  • :15 Mountain
    Climbers
  • :15 Jump Squats

4 Rounds  

Equipment and Scaling: 

  • Alpha: 32/24kg
  • Bravo: 28/20kg
  • Charlie: 24/20kg 

WOD: 

  • Swing: 25
  • Push Up (HR): 10
  • Dip: 10

4 Rounds for time 

 


121226 CrossFit Ann Arbor: Workout of the Day…

IMG_2789

Warm Up: 

  • :15 Jumping Jack
  • :15 Squat
  • :15 Mountain Climbers
  • :15 Jump Squats

4 Rounds

Equipment and Scaling: 

  • Alpha: #20/#14
  • Bravo: #14/#10
  • Charlie: #10/#6 

WOD: 

  • Wall Ball: 30
  • Toes to Bar: 15

5 Rounds for time 

 



121224 CrossFit Ann Arbor: Workout of the Day…

IMG_2803

Warm Up: 

:15 Jumping Jack
:15 Squat
:15 Mountain Climbers
:15 Jump Squats
4 Rounds for time 

Equipment and Scaling

  • Alpha: #185/120
  • Bravo: #155/105
  • Charlie: #135/95
  • Delta: As Needed

WOD: 

  • 5 Rounds of Cindy
  • 10 PCL&J

3 Rounds for time

 

 


121223 CrossFit Ann Arbor: Workout of the Day…

 
IMG_2793

Warm Up: 

:15 Jumping Jack
:15 Squat
:15 Mountain Climbers
:15 Jump Squats
4 Rounds for time 

Equipment: 

  • Alpha: #20/#14
  • Bravo: #14/#10
  • Charlie: #10/#6 

Then: 

  • P1: Wall Ball : 10
  • P2: Burpee (Score)
  • P3: Ball Slam (Score)

AMRAP: 15 Minutes