CrossFit – Tue, Dec 2412 Days of Christmas Partner WOD (Time)1 Set of 30 Single/Double-unders2 Front Squats3 Clean + Jerks4 Deadlifts5 KTC/TTB’s6 Burpee Pullups7 W. Step-ups8 Box-overs9 DB Jerks10 DB H. Cleans11 DB Deadlifts12 DB ThrustersRx 95/65Rx+...
CrossFit – Mon, Dec 23Announcement:Holiday Schedule:Christmas Eve- 10 am Class only (12 days of Christmas Partner WOD)Christmas- closed-Day after Christmas- 10 am Class onlyAll other days regular schedule.Clean (Weight)Opt. 1 -Test- 55%x5, 65%x3, 70%x2, 75%x1,...
CrossFit – Sat, Dec 21Festivus!10 am class only!Come 5-10 minutes early to warm-up before the feats of strength begin!Power Lifting Total (Total Weight)Back Squat (1 Rep Max) Bench Press (1 Rep Max) Deadlift (1 Rep Max)
CrossFit – Fri, Dec 20Push Jerk (Weight)Opt. 1 -Test- 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, then 3×1 @ 90% of 1RMOpt. 2 -Build- 5×3 @ 75-90% Warm up to 75%, go by feel, increase weight if it feels good up to 90%Opt. 3- Accessory Sub push for...
