WOD 12.25.09



5 min jump rope


Metabolic Conditioning (Metcon) WOD:

30 sec sprint (jump rope)

15 Kettlebell Swings (45 lbs)

15 Push-ups

Metcon workouts generally consist of full body circuit, which boosts both aerobic AND anaerobic pathways.

Perform all moves in this circuit, as fast as possible (no breaks) until your reach 5 rounds.

* I completed 5 rounds in 7:19 minutes.

Main WOD: ‘ELIZABETH’ (scaled)

‘Elizabeth’ is a CrossFit benchmark routine.  Perform as a circuit, as fast as possible (no breaks).

Rep scheme: 21, 15, 9. Alternate between these 2 moves:

Full Squat Cleans (95 lbs)

Bench Dips

* I completed ‘Elizabeth’ in 9:52 minutes

After Party

25 Kettlebell Swings (35 lbs)

25 Double unders

25 KB Swings (35 lbs)

25 Double unders

25 Broomstick Twists

25 Squats

25 Broomstick Twists

25 Squats

* I completed this mega-circuit in 9:38 minutes

Hotel Lobby

5 min light jump rope

Total Workout Time Today____37 minutes

I took yesterday off, so I was feeling well rested going into todays Multi-WOD session.  Plus, I’m going big for the holidays!

Are you getting in your workouts this time of year?

I had another great workout partner today…thanks Shana. You absolutely killed it girl! Shana is my favorite- albeit the only- sister in the whole wide world 🙂 I think she’s extra motivated right now, as there’s a cruise in her near future.  We are all motivated by different things…and that’s okay. The trick is keeping it up.

It’s all too easy to get out of a routine right about now.  However, it’s just as good a time-if not better- to form a workout habit.  Making time with family and friends to engage in group activities/workouts is a fantastic way to add fuel to the proverbial fire.

Hope you’re having a healthy and happy holiday season!

Be Well,



Where Nutrition & Fitness Become a Lifestyle.


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