Happy New Years!

NO CLASS ON NEW YEARS EVE OR NEW YEARS DAY!

ENJOY TIME WITH YOUR FAMILY AND FRIENDS AND WE WILL SEE YOU NEXT WEEK M,W,F FOR SOME FUN WODS!

Heavy Rowing Helen

The morning crew gets their groove on with the 12 days of Crossfit.... gotta love it!

WOD~

Sots Presses

3x3

Then...

"Heavy Rowing Helen"

3 rds:

500m row

21 kb swings (2pood- 70# / 1.5 pood- 53#)

12 pull ups

Post weight sets and time to comments.

Pictures from our PM crew doing the 12 days of Crossfit! Isn't that wod the signal that summer is just right around the corner?????

WOD~ AMRP20
10 bar push ups
10 DL (135/95#)
10 HPC

Post rounds to comments.

12 days of Crossfit.... I mean Christmas!

Remember to wear your festive clothes to class today! It's beginning to look a lot like Christmas!

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

So the first round is just one plank hold. Then the second round is 2 dumbbell thrusters and 1 plank hold. The third is 3 AB mat sit ups, 2 db thrusters and 1 plank hold. This continues so that the 12th round incorporates all 12 movements.
Post times and weights to comments!

Clean Ladder

Clean Ladder

First minute = 1 clean
Second minute = 2 clean
Third minute = 3 clean.....

How many minutes can you make it?????

Post rounds to comments with your weights.

Shoulder Central!

Time to shape up them shoulders and gain some strength, mobility, and agility!

WOD~

3x1 shoulder press

3x3 push press

3x5 push jerk

Post weight sets to comment.

WOD~ "Lynne"
5 rounds
Max body weight bench press
Max pull ups

This is not timed. Rest as needed. Post rounds of BP and PUs.

Love that box!

It's just you and your box tonight!

WOD~ AMRP20

10 weighted box step ups

10 box jumps

10 elevated push ups

Post rounds and db weight to comments.

Joe.... Joe..... Where have you been???? Are you still asleep?

WOD~

Squat Snatches (Working on perfecting our form BEFORE we up the weight.)

Then....

Tabata Row

Post weight sets and total calories to comments.

Back Squats and Burpees!

WOD~

100 Bodyweight Back Squats

Each time you put the bar down, you owe 10 burpees... sooooo try to max out on the squats each and every time so that you owe less burpees.

Post number of burpees, along with bar weight to comment.

Quick 50

WOD~ "Quick 50"
5 Rounds:
10 1 arm kb swings (5 each side) 55/35#
10 kb snatches (5 each side)
10 pull ups
10 burpees

If you are having difficulty with the snatches, sub dumbbells for the swings and snatches.

**** 25 minute CUT OFF! ****

Post time to comments.

WOD~

Trevor Win’E –

Teams of 4:

300 Pull-Ups

400 Push-Ups

500 Sit-Ups

600 Squats

Trevor Win’E is a timed team event, where only two members of your team may be working at any one time. Your team must accumulate the total reps of each movement before moving to the next movement. (IF you don't have 4 people to make up a team, alter the wod so that each team does the equivalency of 75 pull ups/person, 100 push ups/person, 125 situps/person, and 150 squats/person)