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*
4 Push Press
*Start at a moderate weight a build to a moderate-heavy weight.
Workout
FOR TIME
3-6-9-12-15-18-21
Push Press (95/65)
Slam Ball (30/20)
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*
4 Deadlifts
*Start at a moderate weight a build to a moderate-heavy weight.
Workout
3 ROUNDS FOR TIME
10 Deadlifts (225/155)
25 Wall Balls
500m Row
-14:00 Cap-
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
8/8 DB Bulgarian Split Squats
25 Banded Glutes Bridges
-Rest 1:30 b/t Sets-
Workout
EMOM x 14 MINUTES
MIN 1 – 12/10 Cal Row
MIN 2 – 8 DB Hang Squat Cleans (50/35)
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 Push Press
*Start at a light weight a build to a moderate weight.
Workout
FOR TIME
15-12-9-6-9-12-15
Push Press (75/55)
Up-Down Box Jumps (24/20)
-15:00 Time Cap-
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 1:00 x 7 SETS*
5 Deadlifts
*Start at a light weight a build to a moderate weight.
Workout
DOUBLE AMRAP
AMRAP x 8 MINUTES
10 Deadlifts (155/105)
10 Push-ups
20 Walking Lunges
-Rest 2:00-
AMRAP x 4 MINUTES
5 Deadlifts
5 Push-ups
10 Walking Lunges
