12/31/14…WOD

The New Year Week Schedule

Great Holiday showing so far!!! Love the spirit!!!!

New Year week schedule is as follows:

Monday & Tuesday = regular hours

Wednesday = 0830 & 0930 ONLY

Thursday New Year = Closed

Friday & Saturday = back to business with regular hours

 

Let’s close out 2014 with authority!!!! Have a HAPPY New Year!!!!!

12/27/14…WOD

Warm up:TC

WOD:

Teams of 2

  • 40 Burpees to Plate (Aternating)
  • 40 Ground to Overhead with plate 45/25
  • 40 t2b
  • 400′ Walking lunge with plate (50′ down 50′ Back)
  • 40 t2B
  • 40 Ground to Overhead with plate 45/25
  • 40 Burpees to plate (alternating)

12 MIN Cap

@ 15 MINs on Clock  150 Wallballs 20/14 for time  (1 Wallball per group)

12/24/14…WOD

Warm up:TC

WOD:

12 Days of Crossfit

  • 1 Power Clean & Jerk 135/95
  • 2 Front Rack Lunges 135/95
  • 3 MU–(6 C2B Pull-ups)
  • 4 Burpees
  • 5 Dead lifts 135/95
  • 6 HR Push ups
  • 7 Box Jumps 24/20
  • 8 Air Squats
  • 9 KB Swings 55/35
  • 10 Wallballs 20/14
  • 11 T2B
  • 1200m Row

1 PC&J,      then 2 Front rack lunges-> 1 PC&J,     3 MU-> 2 front Rack Lunges and 1 PC&J

and continues….

 

 

 

12/19/14…WOD

Warm up:TC

Mobility: 10 MINS to work on mobility

WOD:

21-15-9

  • Power Cleans 95/65
  • T2B

6 MIN CAP

@ 9 MINS on Clock

21-15-9

  • Squat Clean 95/65
  • HR Push-ups

6 MIN CAP

@ 18 MINS

21-15-9

  • Power Clean And Jerk 95/65
  • x2 AB-Mat situps (42-30-180

 

 

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