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Wednesday December 9, 2015

Good to have Kyle back for a visit... and a 900lb yoke carry.  




**Announcements, etc...**

  • SUNDAY HOURS CHANGE!  Apparently no one is taking advantage of the first hour of open gym on Sunday's, so our new Sunday open gym hours will be 9am to noon. 
  • 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. ;)





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

A. 4 rounds: 

  • 10 single arm DB rows/side
  • 10 body rows

*rest 2-3 bt rounds 

B. 10 rounds:

  • 40 sec max double unders
  • 20 sec rest 

C. For time:

  • 40 ab wheel
  • 40 weighted situps (45/25)








A. TABATA x 8 rounds at each
(no alternating)
Rowing or air bike
DB ground to OH
Push ups

B. AMRAP in 20 min
400m run
20 thrusters
20 K2E
20 KBS




 *rest day





Post results and notes to comments.

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Reader Comments (3)

Class WOD

A: Done

B: 715 DU's

C: 3:56 Rx

D: C-Sport Part B - 2 rdsd + 10 K2E

AMRAP 20 mins
400M run
20 WB (20#)
20 K2E
20 KBS (53#)

December 9, 2015 | Unregistered CommenterScott L

Class WOD
A: 55#/75#/85#/75# and all body rows
B: 503 du's
C: 7:18 RX'd

December 9, 2015 | Unregistered CommenterRoss

Class WOD

A). Done with 20# db
B). du's got worse after I finished 10K


B). 3 rounds in 22:30 (14# wall balls instead of thrusters, 35#kb swing)

December 9, 2015 | Unregistered CommenterKat

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