Classes will resume Tuesday January 3rd (sorry for the error before).

Homework:

WOD 1 ~

7 rds:

10 burpees

10 sit ups

WOD 2~

Tabata (20 sec on 10 sec off)

sit ups

push ups

squats

WOD 3~

10 rds:

20 tuck jumps

20 squats

Thank you to both of our crews (AM and PM) for the Christmas wishes and generous gifts. It means so very much to have all of you in our lives and we feel so blessed to have shared another year with each of you! Have a great holiday and we will see you on Tuesday Jan. 3! :)

There will be no class December 26 - January 2. Classes will resume as normal on Wed. January 4th.

WOD~ Remember to wear your favorite holiday gear!

WOD~ "12 days of Crossfit"
1- Plank (5 sec hold)
2- DB thruster
3- AB mat sit ups
4- pull ups
5- BURPEES
6- box jumps
7- push ups
8- kb swings
9- DB squat clean and press
10- Jumping lunges
11- KTE
12- DU

There will be no class December 26 - January 2. Classes will resume as normal on Wed. January 4th.

WOD~

Snatch Practice

Then....

Clean Ladder

Post rounds completed to comments.

There will be no class December 26 - January 2. Classes will resume as normal on Wed. January 4th.

WOD~

DL 3x5

Then...

3Rds:

10 DL (275/185#)

10 Lateral burpees over bar

Army Spc. Trevor E. Win'E, 22, of Orange, California.

Win'E died in Tikrit, Iraq, from injuries sustained on April 30, 2004 when his convoy vehicle hit an improvised explosive device. He was assigned to 24th Quartermaster Company, Fort Lewis, Washington. Died on May 1, 2004.

WOD~

"Trevor Win'E"

Teams of four complete the following:

300 Pull ups

400 Push ups

500 Sit ups

600 Squats

Execution: This is a team effort so it is accumulative reps. Only two teams members can exercise at a time, and all reps must be completed before moving on to the next movement (i.e. finish all pull ups before moving on to the push ups). FORM COUNTS!!

Post team time to comments.

THERE WILL BE NO CLASS WEDNESDAY EVENING.

We will be attending the funeral of our friend, Mayor Dick Bolender.

WOD~

"Wittman"

7 rounds:

15 KB swings 1.5/1 pood

15 Power Cleans 95/65#

15 Box Jumps... 24"

Post time to comments.

HAPPY BIRTHDAY DIANE!

A SPECIAL HAPPY BIRTHDAY TO OUR DIANE!

WOD~

Snatch Work

Then....

AMRP20

5 snatches (95/65#)

10 OHS

20 Lateral Jump Burpees Over the Bar

Post rounds to comments.

WOD~

Shoulder Press 3x5

Then...

30 Pull up

10 Burpees

20 Pull up

20 Burpees

10 Pull ups

30 Burpees

WOD~

"Bradshaw"

10 Rds:

3 Handstand Push ups

6 DL 225/155#

12 Pull Ups

24 Double Unders

***30 Minute Cap****

Post weight and times to comments.