12/31/13….WOD

Schedule for the Week of New Year

2013 is on the way out and what a fantastic year it’s been! We have a few schedule adjustments as we usher in 2014:

Monday = Regular Hours of Operation

 

Tuesday = Regular Sessions UP TO AND THROUGH 1630

 

Wednesday = HAPPY NEW YEAR !!!! 1530 and 1630 Sessions ONLY!!!!

 

Thursday = Regular Hours of Operation

 

Friday = Regular Hours of Operation

 

Saturday and Sunday WE ARE CLOSED as we have the honor of hosting a CrossFit Weightlifting Certification 

(No Yoga and No OLY ).

 

Thank you one and all for making Cadre GREAT in 2013!!! 2014 is going to be “off the chain!!!!!

12/29/13…WOD

Warm up:TC

WOD:

Teams Of 3

Bar Must Not touch ground at any point if it does a 5 Burpees penalty for all team members.

  • 60 Front Squats 95/65
  • 60 Shoulder to Overhead 95/65
  • 60 Pull-ups
  • 60 Jump over bar
  • 60 Pull-ups
  • 60 Shoulder to Overhead 95/65
  • 60 Backsquats 95/65

12/24/13….WOD

Warm up:TC

WOD:

12 Days of Crossfit

1. Power Clean & Jerk 155/105

2. Front Rack Lunges 155/105

3. Muscle Ups (9 Pull-ups)

4. Burpee Over Bar

5. Deadlifts 155/105

6. HR Push Ups

7. Box Jumps 24/20

8. Air Squats

9 . KB Swings 55/35

10. Wall Balls 20/14

11. T2B

12. 1200m Row

Start with 1 Power Clean and jerk. 2 Front Rack lunges-1 PC&J. 3 Muscle ups-2 Front rack lunges 1 PC&J. After you row count down through the days then after your last PC&J you are done.

 

12/23/13….WOD

Warm up:TC

Skill/Strength:

  • 20 MINS to Find 1 RM Front Squat

WOD:

3 MIN AMRAP

  • 5 Thruster 115/75
  • 200′ Run/Sprint (100′ down 100′ Back)

Rest 3 MINS

3 MIN AMRAP

  • 5 Thruster 115/75
  • 200′ Run/Sprint (100’down 100′ Back)

Post WOD:

Row 1000m Cool Down

12/21/13…WOD

Warm up:TC

WOD:

Teams of 2

For time:

  • 90 CAL Row

(while person starts row other person can start on the chipper)

  • 80 Burpees
  • 70 Alternating Box Jumps 24/20
  • 60 Wallballs 20/14
  • 50 Push Press 95/65
  • 40 Front Rack Lunges 95/65
  • 30 T2B
  • 200′ Plate push
  • 10 HSPU (each push ups)

 

 

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