December 18, 2017

Scheudule note: Regular schedule this week except NO 5:30pm class on Friday.  We will be closed on Christmas, enjoy the holiday with loved ones.

This week we’ll be testing some of our strength exercises.  I want you go after PR’s – test yourself, get uncomfortable

CrossFit: 

Warm Up:
Chubbs Sequence
3rds
:30 Goblet Squat Hold (Build)
8 Strict Pullups
4 Broad Jumps
5 Back Squat (Build)

Strenth:
Back Squat
All Levels: 3RM
*This is a test go get a PR!*

WOD:
“Holiday Season”
21-18-15-12-9-6-3
Wall Balls (20/14)
Situps
*Compare to 12.5.16*

BodyFit: 176

Warm Up:
500m Row
3rds
25 Double Unders/Practice
10 Kips/Kipping Practice
10 Ring Rows

WOD:
For Time
25-20-15-10-5 – Box Jumps (24/20)
10-10-10-10-10 – T2B
Row 500m
50-40-30-20-10 – Double Unders (3:1)
10-10-10-10-10 – Renegade Rows (R+L=1)