December 2017

Day 1171225Merry Christmas! Happy Birthday cpj!!!

Merry Christmas Eve!!!

Day 6WOD 171223 Fitness Outside of the Shed… Today is the 12 Days of CrossFitmas WOD… just like last year, there will be an unofficial heat at 10am for anyone who cannot get into the first two heats… A. 12 rounds of CrossFitmas for time of:(barbells-95/65, kettlebells-24kg/16kg, box jumps-24"/20")  35:00 CAP! 1 overhead squat (ohs) 2

Day 5WOD 171222 warm-up – Coach’s Choice A. 6 x 10sec AB sprints @ 100% effort… work every 2min(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)rest to 15:00, then BB. AMRAP 15:00 @ aerobic flow pacerow – OR – bike for max distance/calories@ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00… perform 30sec FLRC. post WOD recovery

Day 5WOD 171222 4:30pm Oly Class

Day 4WOD 171221Happy Birthday Coach J9! warm-up – Coach’s Choice A. Complete workload for time…  buy-in – 42 kb swings (nte 24kg/16kg) + 42 burpees then…3 rounds of: (barbells nte 95/65)12 sdhp12 shoulder to overhead12 front squatscash-out – 42 wall balls + 42 strict push-upsB. post WOD recovery/skill work – Coach’s Choice

Day 4WOD 171221 Happy Birthday Coach J9!!!

Day 3WOD 171220 warm-up – Coach’s Choice A. AMRAP 8:00 @ 80% effort8 dumbbell deadliftsfarmer’s carry down & back30sec FLRfarmer’s carry down & back30sec wall sitrest 4min, then BB. AMRAP 8:00 @ 85% effort1500m/1400m row150 double unders – OR – 50 bjsd… nte 20”rest 5min, then CC. CFG Open WOD 16.3AMRAP 7:0010 power snatch –

Day 3WOD 171220 7:30pm Oly Class Happy Birthday CKL!!!

Day 2WOD 171219 warm-up – Coach’s Choice A. 1 set every 3min for 3 total sets10 unbroken dumbbell thrusters… nte 50/353 rope climbs – OR – 9 pull-ups(0:00, 3:00, 6:00)rest to 15:00, then BB. 3 sets @ 90% effort… barbells nte 115/75… workload capped @ 15:00!30 calories bike or row20 t2b/k2e/hkr/abmats10 shoulder to overheadC. post