Ten rounds for time of:
135 pound Deadlift, 15 reps
Complete for reps 8 rounds of each exercise Tabata style:
Box Jumps (24/20)
Kettlebell Swings (53/35)
Extra Credit: 100 meter bear crawl
“Auld Lang Syne”
Complete as many rounds as possible in 20 minutes of:
300 meter row
10 Push Presses (75/55)
10 Box Step-ups with plate overhead (35/15)
Rx+ = Complete 4 muscle ups instead of pullups, use 95lbs for push press, and use 45lb plate for step ups
Happy New Year!!
We are closed today and will be open normal hours on Monday.
Sanders concentrates during Wednesday’s plank holds
“Jackie’s Evil Sister”
Row 1500 meters
50 Hang Squat Clean Thrusters (95/65)
*Remember, New Years Eve hours are 9am to 12pm!!
Attempt 4 trips up the rope. If you can’t perform a rope climb, work on your rope climb progressions.
5 Rounds for time of:
10 Hang Power Cleans (95/65)
10 Toes to Bar
10 Sumo Deadlift High Pulls w/ Kettlebell (53/35)
Rx+= Use 115/75 for the cleans and 70/44 for the kettlebell
Extra Credit: 3 x 1 min plank holds
30-20-10 reps of:
Box Jumps (24/20)
KB Swings (53/35)
Rx+ = Use 70/44 kettlebell and GHD situps
Heather Bergeron and Chris Spealler in last year’s CrossFit/Addidas commercial
Attempt 3 rounds of 5 unbroken handstand pushups
3 rounds for time of:
500 meter row
20 wallballs (20/14)
*Remember, this week is the last week to sign up for the Nutrition workshop and get the $15.00 discount. For more details, click the ‘Upcoming Events’ tab on the left side of the home page.
“12 Days of CrossFit”
Row 1200 meters, then complete the following:
5 rounds of:
12 Box Jumps (24/20)
Your total time for the workout is from the beginning of the row until the 12th burpee on the 5th round.
Remember, our hours for Christmas Eve are from 9am to 12pm. Be nice to Jeff!!