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Tuesday December 29, 2015

 

 

 


HOLIDAY SCHEDULE

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.

 

 

 

 

CROSSFIT

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

CrossFit.com wod from Christmas Day:

4 rounds for time:

  • 800m run
  • 50 wall ball shots (20/14)

 

 

 

 

CSPORT 

A. 3 rounds;
1 min man makers
2 min box jumps
3 min row/airbike/wattbike/jump rope
*rest 1 min b.t rounds

B. AMRAP in 20 min
block run buy in:
+
AMRAP w/time left
10 JPU
15 KBS
20 walking lunges
25 push ups
30 sit ups
 

 

 

 

COMP 

There is less than 8 weeks until the Open.  We are going to focus on maximum aerobic power like the Open demands.  I also hope we get more people coming out on Saturdays and we do one or two mock competitions before the Open starts.

A. Power Snatch 3,3,2,2 rest 3-4 min

B. 10 min practice strength accessory that you need practice with (ie. SL squat, CTB, HSPU, rope climb, etc)

+

10 sets:

10 KBS 53/35

30 DUs

10 pushups

rest 1 min


 

 

 

KIDS

*TBA in class

 

 

 

 

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Reader Comments (6)

27:12 I think. (The clock stopped so I'm guessing)

December 29, 2015 | Unregistered CommenterJen

Class WOD
30:44 rxd

December 29, 2015 | Unregistered CommenterRoss

Comp

A. 165-185-200-205(f)
B. All sets between :43 and :48

December 29, 2015 | Unregistered CommenterDR

Class wod

33:26 rx

December 29, 2015 | Unregistered CommenterBrad S.

Class WOD

38:22 (10# wall ball)

December 29, 2015 | Unregistered CommenterKat

Class WOD

29:18 Rx

December 29, 2015 | Unregistered CommenterScott L

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