THURSDAY WOD December 31, 2015

30
Dec

THURSDAY WOD December 31, 2015

20150530_104659
NEW YEARS HOLIDAY SCHEDULE:
Thursday 12/31: 9am-10am Group Fitness CrossFit- ONE CLASS ONLY; 10am-12noon OPEN GYM
Friday 1/1/16: OPEN GYM ONLY 12noon – 2pm
Saturday 1/2/16: 9am-10am Group Fitness CrossFit, 10am-12noon OPEN GYM
Sunday 1/3/16: Group Fitness Bootcamp 10am-11am; OPEN GYM 11am – 12noon
CrossFit WOD
PERFORMANCE

Workout of the Day
A.
Every 3 minutes, for 18 minutes (6 sets):
Overhead Squat x 2-4 reps

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
10 Alternating One-Arm Dumbbell Snatches
10 Box Jump Overs

CrossFit WOD
FITNESS

Workout of the Day
A.
Four sets of:
Front Squat x 6-8 reps @ 3011
Rest 60 seconds
Strict Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
In teams of two, alternate every 20 calories, and Row for as many calories as possible in 10 minutes