12/22/14

Monday

Warm Up
 

  • 1 lap
  • 20 jumping jacks
  • 3 inch worm push ups
  • 4 lateral lunges
  • 5 burpees
  • 6 squat jumps
  • 7 PVC Shoulder Pass Throughs

Skill
GHD Sit Ups

Strength

Front Squat

  • 5 @ 70
  • 4 @ 75
  • 3 @ 80
  • 2 @ 85
  • 1 @90
  • 1 @ 95+
  • 10 Back Squats @ 70% of Front Squat

WOD

AMRAP 7 Minutes

15-9-6-3

  • Power Snatch (95/65)
  • Pull Ups

 

  • L1: (75/55)
  • L2: (65/45) Jumping Pull Ups
  • L3: scale as needed
  • 3 Minute Rest

AMRAP 7 Minutes

15-9-6-3

  • Calorie Row
  • Lateral Burpees (over the rower)

Cash Out: 200 Meter Run Backwards

*****SCHEDULE******

Christmas Eve Wednesday December 24th: 8:30 AM ONLY

**Come Participate In the 12 Days of Crossfit WOD

Christmas Thursday December 25th: No Classes MERRY CHRISTMAS!

Friday December 26th: 9:00 OPEN GYM

Saturday December 27th: 9:00 OPEN GYM