WOD
WOD 12/24/14 Class Times for the remainder of the week are: 12/24 – 5am, 6am, noon 12/25 – Closed 12/26 – Open Gym (Time TBD, check the FaceBook page) 12/27 – Regular Class Times 12 Days of CrossFit 1 Deadlift (225/155) 2 Burpees3 10m Farmers Carry (70/55)4 Lunges5 Box Jumps (24/20)6 V Ups7 Double …
WOD 12/23/14 Skill: Bench Press 7-7-5-5-3-3-1-1-1 “Fight Gone Bad” 3 Rounds (for max reps): •Wall Ball (20/14) •Power Cleans (74/45) •Box Jump (24/20) •Push-press (75/45) •Row (Calories) -Rest 1 Minute Between Rounds- *You will spend 1 minute at each movement. Score is total reps for each movement for all three rounds.
WOD 12/22/14 Please log in to your wodify account and update your payment information so that we can move your memberships over. Thanks you all! Skill: Back Squats 3-3-3-3 *work up to 80% of max 4 Rounds for time: :30 on 2 minutes off Max reps Back Squat (185/115 RX)(245/165 RX+) *Score is total reps …
WOD 12/19/14 Reminder: starting next year we will no longer have the 6:30pm class on Friday. Skill: DB Thrusters 10-10-10-10 EMOM for 10 Minutes: •3 Squat Cleans (115/75)(155/105rx+) •Max Double Unders *score is total # of double unders completed Cash out: 1 minute wall squat, 1 minute split stretch w/ left leg forward, 1 minutes …