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Wednesday
Dec162015

Thursday December 17, 2015

 

So fun. 

 

 

 

HOLIDAY SCHEDULE

Christmas eve: reg schedule through noon class.  Closed at 3pm.

Christmas day: closed

Dec 26 - Dec 29: reg schedule

New year's eve:  reg schedule through noon class.  Closed at 3pm.

 

 

 

CROSSFIT

S&P Cycle: SQUAT - pull - press - pull - off

A. back squat: 5-5-3-3-1-1; rest as needed

B. For time:

  • 100 wall balls (20/14)
  • 75 pushups
  • 50 toes to bar
  • 25 deadlifts (315/205)

 

 

 

 

 

CSPORT 

A. 4 sets:
10 bench press
10 single arm DB row each side

B. 4 sets:
10 weighted squats
10 squat jumps

C. 30-20-10
KB high pull
weighted sit ups
burpees
400m run each round
 

 

 

 

COMP   

A. Squat Clean Cluster 1.1.1.1 x 5 sets, 3 min

B. Push Press 2-3 reps x 5 sets, 4-5 min

C. Deadlift 10 lbs heavier than last week, 5 fast touch n go reps per min for 5 mins

D. 75 Double Unders per min for as many minutes as possible (up to a maximum of 10 minutes)


 

KIDS

A. 400m run
then 2 rounds of:
15 wall squats
10 pass thrus
5 hollow arch swings

 B. EMOM for 10 min:
3 Wall Balls
10 Double Unders

 C. "Row, row, row...your boat "
10min AMRAP:
Row 300m (no stirrups)
10 Renegade Rows
10 Ring Rows

  

 

 

 

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Reader Comments (4)

A. 185x5, 225x5, 275x3, 295x3, 325x1, 345x1
B. 21:14

December 17, 2015 | Unregistered CommenterDR

Class WOD
A: 185/185/225/225/245/245
B: 22:52 (10@275/15@285#'s)

December 17, 2015 | Unregistered CommenterRoss

Class wod
A) 135/185/225/245/245/295
B) 26:45 285lbs

December 17, 2015 | Unregistered CommenterBrad S.

Class WOD

A: 245-295-315-345-375-395

B: 17:20 Rx @ 315#

December 17, 2015 | Unregistered CommenterScott L

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