WOD

We thank each and every one of our members for making our community special. Our goal is to make a box where you get in better shape, make some friends (who’ll hold you accountable) and most of all, enjoy the the challenge which is CrossFit. Here’s to a wonderful and healthy 2019, we love you guys.

Camilo, Dan, Jenni, Rich, Steve, Kristen, Kerry, Charlie and Logan

Part A Warm Up (feel free to bike, row or erg but at the top of the hour as a class we’ll do)
5 Min EMOM
1- Max air squats
2- Max push ups
3- Max sit ups
4- Bottom of squat hold
5- Burpees (no push-ups)

Part B
28 Min AMRAP
With a Partner
Buy in 100 cal Row or 1 mile run or 90 cal on ski erg
Then EACH PARTNER completes each movement before moving to next
Partner A does 30 S2OH (45/35) Partner B holds wall sit
Partner A does 20 burpees over the bar Partner B holds plank on hands (not elbows)
Partner A does 30 hang power snatch (45/35) Partner B rests
*if either Partner breaks, the other Partner must stop

Rest 5 minutes (Rest, but put bars away)

Part C
Each partner bikes 2 miles on the Assault Bike with goal of UNDER 5 mins
If all bikes are full or you’d like to use the ski erg
Each partner ski ergs 1000m IN UNDER 5 mins
*at the end of the 5 minute mark partners must switch

Reminder:
Today- Morning and Open Gym Only (closing at 3:30)
Tomorrow – 8am and 9am Classes Only.

A) Coaches Choice Warm-Up

B) AMRAP In 20 Min Of:
1 Clean and Jerk (225/140)
1 Muscle-up
20 Wall Balls (20/15)
19 Toes To Bar

A) Coaches Choice Warm-Up

B) EMOM For 12 Min Do:
Min 1 – Reverse Sled Pull x100ft (135/90 loaded)
Min 2 – Farmers Carry x150ft (70/53)
Min 3 – D-Ball Clean x6

rest 3 min, then do:

8 Sets
20 Sec Max Sit-ups
10 Sec rest
20 Sec Max Squat
10 sec rest
20 sec Max DB Power Clean (50/35)
rest 10 sec
20 sec Max Box Jump Over (24″/20″)
rest 10 sec

A) Coaches Choice Warm-Up

B) In Teams of 2 Complete:
50-40-30-20-10 Reps of
Power Snatch (95/65)
Burpee Over Bar
Cal Assault Bike
Double Under x2

*Only 1 athlete may work at a time.

A) Coaches Choice Warm-Up

B) 5 Sets
Dead Stop Front Squat + 8 Sec Front Squat Negative x1x3
rest 2 min
*Building

C) For Time:
40 Thrusters(95/65)
60 Power Cleans (95/65)
40 Handstand Push-ups
60 Pull-ups

A) 500 m Row
+
2 Sets
Walking High Knee Pulls x50ft
Crab Walk x50ft
PVC Pass Through x10
+
2 Sets
Half Kneeling Banded Horizontal Rows x15 ea.
Knee Banded Squats x10 ea. side
Single Leg PVC Deadlift x8 ea.

B)
AMRAP In 8 Min Of:
50 Cal Ski Erg
50 Kettlebell Sumo Deadlift High Pulls (70/53)
200ft Walking Lunge
Max DB Push Press
rest 8 min
AMRAP In 8 Min Of:
15 Single Kettlbell Squat Cleans (53/35)
15 V-ups

C)
3 Sets
Kneeling Double Landmine Press x15
Banded Tricep Pull Down x30

A) Coaches Choice Warm-Up

B) 3 Sets
Handstand Rower Compression x12-15
Ring Push-Up x6-8 @53×1
+
6 Sets
Dragon Flag Hold x10 sec
rest 20 sec

C) 500 m Row
50 Squats
35 Deadlifts (225/145)
35 Push-ups
20 Burpee Pull-ups
20 Cal Assault Bike

Merry Christmas!!

9am – 11am Open Gym Only