December 21st, “12 Days of Xmas” WOD
December 23rd to 25th, gym closed
December 31st, 8am Bootcamp, 9-10am Crossfit
January 1st, gym closed
Strength/Skill
EVERY 1:15 x 7 SETS*
5 Thrusters
*Start at a light weight a build to a moderate weight.
Workout
PARTNER WORKOUT
AMRAP x 12 MINUTES*
12 Thrusters (75/55)
10 Slam Balls
8/6 Cal Bike
*Alternate movements with partner. See video for detail!
December 21st, “12 Days of Xmas” WOD
December 23rd to 25th, gym closed
December 31st, 8am Bootcamp, 9-10am Crossfit
January 1st, gym closed
Strength/Skill
3 SETS
7 Wide Grip Pull-ups
10/10 Supported SA DB Row
20 Banded Tricep Pull-downs
-1:30 Rest b/t Sets-
Workout
EVERY 2:00 FOR 5 SETS*
15 Sit-ups
8 Burpees
6 Pull-ups
*Rest remaining time then start next set on the 2:00
December 21st, “12 Days of Xmas” WOD
December 23rd to 25th, gym closed
December 31st, 8am Bootcamp, 9-10am Crossfit
January 1st, gym closed
Strength/Skill
EVERY 1:15 x 7 SETS*
5 Back Squats
*Start at a light weight a build to a moderate weight.
Workout
FOR TIME
800m Run
25 Back Squats (95/65)
150 Double Unders
25 Back Squats
800m Run
-16:00 Hard Cap-
Gym closed today, tomorrow and Saturday.
November 28th to 30th, gym closed
December 21st, “12 Days of Xmas” WOD
December 23rd to 25th, gym closed
December 31st, 8am Bootcamp, 9-10am Crossfit
January 1st, gym closed
Strength/Skill
5-5-5-5*
Deadlift
*Build up to and past your workout weight.
Workout
EMOM x 15 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – 5 Deadlifts (AHAP)
MIN 3 – 15 Box Jump Overs (24/20)
