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Dec172015

Friday December 18, 2015

Our new RPM athlete video.  Remember, our ropes make great gifts if you're looking for last minute ideas.  We can even personalize them with a name or other text!  

 

 

 

 

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. clean & jerk: 7 min to find 1RM for the day; clock starts when you load your first weight on the bar 

B. 3 rounds, each for time:

  • 20-15-10 burpees
  • 400m run
  • 20-15-10 burpees

*rest 3 min bt rounds

**burpees decrease in reps each round

*NO PACING, sprint from the start each round and try to hang on.

 

 

 

 

CSPORT 

Like the 12 days of Christmas

1. 3 burpees
2. 5 thrusters
3. 10 sit ups
4. 10 box jumps
5. 10 renegade rows
6. 10 ab wheels
7. 20 KBS
8. 20 lunges
9. 30 cal air bike or 2k watt bike
10. 800m run or row

round 1= 1
round 2= 2+1
round 3= 3 +2+1
round 10= 10+9+8...+2+1

 

 

 

COMP   

3 sets @ 95%:

20 squat thrusters 75/45

400m row

rest 5-7 min


 

KIDS

A. Dynamic Warm Up

B. Skill Work:
toes to bar
jump rope

C. Tabata:
push ups/air squats

then...

Tabata:
burpees/thrusters

 

 

 

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Reader Comments (1)

Class WOD
A: 215#'s
B: 3:57/3:20/2:53

December 18, 2015 | Unregistered CommenterRoss

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