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Thursday December 3, 2015

I was trying to get everyone on the wall here... but the Scott's were not cooperating. 




**Announcements, etc...**

  • LATE NIGHT HIATUS: due to the lack of attendance during the freezing temps (and I can't say I blame you guys), we are going to put our late night open gym hours in hibernation mode until the weather warms up.  So we will be open until 8pm mon-thurs, but no more 8-930pm for now.  Thanks!
  • THE PERFECT GIFT!  As a thank you to you guys, our awesome community, we're giving everyone the chance to give the gift of CrossFit this holiday season.  This month, all members will receive a credit for one free month of membership to give to a friend or relative to help them get started on their own CrossFit journey! I will be sending out an email with the details soon!  And nooo... it can't be used for your own memberships.  C'mon peeps, I have 4 kids, I know all the tricks in the book. ;)



BARBELL (530pm with coach Ian)







S&P Cycle: squat - pull - press - PULL - off

A. unbroken hang squat snatch ladder 1 up to 10 (AHAP with a 10 min cap)

B. 6 rounds for time:

  • 10 toes to bar
  • 1 lap heavy DB/KB farmer carry 






For time:
Box jumps
Goblet squats
Sit ups
Push ups
Push press
Cals on rower or airbike





A. Deadlift, build to a heavy single

B. Split Jerk, build to a heavy single

C. 30 Muscle-ups for time




A. 400m run
then 2 rounds of:
15 hollow arch swings
broad jumps (2 lengths of room)
1 min plank

 B. EMOM for 10 min:
1 power clean
1 push jerk
1 split jerk

 C. For Time:
1k row

DB thrusters
Ring Rows

1k row




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Reader Comments (3)

A. 105# 10:13
B. 4 rounds in 10:30 - had to leave for work

December 3, 2015 | Unregistered CommenterDR

A) Finished round of 8 @ 55#
B) 12:43 @ 30# DB

December 3, 2015 | Unregistered CommenterJen

Class WOD

A: 115# (finished around 12 mins)

B: 6 rounds @ 70# - 7:05 (farmer carry indoors 100M)

December 4, 2015 | Unregistered CommenterScott L

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