MONDAY WOD December 21, 2015

20
Dec

MONDAY WOD December 21, 2015

20151216_185916
CrossFit WOD
PERFORMANCE

Workout of the Day
A.
Take 20 minutes to build to today’s heavy single Jerk

B.
In teams of two, with partners alternating complete rounds, complete 7 rounds each of:
3 Power Cleans (M-135#/W-95#)
6 Shoulder to Overhead (M-135#/M-95#)
9 Push-Ups

 

CrossFit WOD
FITNESS

Workout of the Day
A.
Four sets of:
Turkish Get-Up x 2 reps each arm
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 2110
Rest 45 seconds
Kettlebell Swing x 15-20 reps
Rest 45 seconds

B.
In teams of two, with partners alternating complete rounds, complete 7 rounds each of:
Dumbbell Man-Makers x 5 reps
(push-up, row left, row right, power clean, push press)

 

 

BootCamp WOD
INTENSITY

A.
For Time
800 m Run

-then-

5-10-15-10-5
Burpee Ball Slams
Seated DB Press
Knees to Elbow

-then-

800 m Run

B.
Tabata
Squats (20 sec work)/Squat Hold (10 sec)

 

CHRISTMAS HOLIDAY WEEKEND HOURS:
Thursday Christmas Eve 12/24:  9am-10am CrossFit Group Fitness Class (1 Class Only) w/Coach Joy
Friday Christmas Day 12/25: OPEN GYM 11am-1pm w/Coach Christina
Saturday 12/26: 9am-10am CrossFit Group Fitness Class, 10am-12noon OPEN GYM
Sunday 12/26: 10am-11am BootCamp/CrossFit Class, 11am-12noon OPEN GYM