December 2019

Day 5WOD 191220 warm-up – Coach’s Choice A. 5 x 1 set every 5min… work @ 90% effort1 rope climb (sub = 5 pull-ups/ring rows)5 high box jumps10 unbroken shoulder to overhead… nte 135/9515 med ball cleans30 double unders/singles(work @ 0:00, 5:00, 10:00, 15:00, 20:00)rest to 27:00 on timer, then BB. AMRAP 3:00… empty tankscalories […]

Day 4Partner WOD 191219

Day 4Partner WOD 191219 warm-up – Coach’s Choice A. Complete workload for time… capped @ 30:00partner buy-in – 150 kb swings… then,100 overhead lunges – 45/25100cal row/ski100 burpees over partner (holding forearm plank)partner cash-out – 150 air squats (partner holds wall sit)B. post WOD recovery

Day 3WOD 191218

Day 3WOD 191218 warm-up – Coach’s Choice A1. 2 x 1 set every 2:30 of:4 unbroken power cleans @ 70% of 5RM (from 191209) + 15 wall balls(work @ 0:00, 2:30)A2. 2 x 1 set every 2:30 of:4 unbroken power cleans @ 80% of 5RM (from 191209) + 15 walls balls(work @ 5:00, 7:30)A3. 4

CrossFit Kids Run, jump, squat, hop, skip, balance, pull, push, play!!! It’s a blast plus learning all the CrossFit moves! Ages: 8-12 Duration: It will consist of six (6) 45-min sessions Cost: $95 per child/$75 per sibling No refunds will be offered Limit: 12 kids To register, please email us at: brielle8@gmail.com     CrossFit Teens Learn all the proper

Day 2WOD 191217

Day 2WOD 191217 warm-up – Coach’s Choice A1. 5 RFESS each leg @ 30X1 tempo… rest 30sec, then A2A2. 6 unbroken, strict db curl & press, both arms same time… rest to 3:30, then back to A1, x 3(A1 @ 0:00, 3:30, 7:00)rest to 15:00 on timer, then BB. EMOM 15:001) 12-15cal row/ski2) 12-15 t2b/k2e/hkr3)

Day 1WOD 191216

Day 1WOD 191216 warm-up – Coach’s Choice A1. 5/5 single arm dumbbell press… go strict for as long as you can… build as you go… rest 30sec, then A2A2. 8 front rack lunges… total reps, alternate legs… rest to 3:30, then back to A1, x 3(A1 @ 0:00, 3:30, 7:00)rest to 12:00 on timer, then