New to CrossFit?
Blog Archives and Benchmarks
« Sunday December 27, 2015 | Main | Friday December 25, 2015 »

Saturday December 26, 2015

9amers doin' their thing this week.





Christmas eve: reg schedule through noon class.  Closed after that.

Christmas day: closed

Dec 26 - Dec 29: reg schedule

New year's eve:  reg schedule through noon class.  Closed after that.





S&P Cycle: on holiday... will return after the holidays!

A.  30 muscle-ups for time (or 15 min MU practice)

B. For time:


  • 400m sled push
  • 40 wall balls (20/14)
  • 40 hang pwr cleans (95/65)
  • 40 push press (95/65)
  • 40 walking back lunges (95/65)
  • 40 cal row






A. 3 rounds:
30 sit ups
20 Wall balls
10 burpees

400m run

B. 3 rounds:
30 DUs
20 lunges
10 ab wheels

400m run

C. 3 rounds:
30 mtn climbers
20 push ups
10 pull ups

400m run

D. 3 rounds:
300m row
20 box jumps
10 bench press

400m run





5 rounds for time:

1k row

15 pullups

15 thrusters 75/45

15 burpees






Post results and notes to comments.

PrintView Printer Friendly Version

Reader Comments

There are no comments for this journal entry. To create a new comment, use the form below.

PostPost a New Comment

Enter your information below to add a new comment.

My response is on my own website »
Author Email (optional):
Author URL (optional):
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>