WOD~

21-15-9

KB snatch Left

KB snatch Right

True/ring push ups

Post bell weight and times to comments.

WOD~

KB Snatch Work for 15 min

Then

AMRP15

4 HSPU

8 KB Swings...HEAVY

10 Pull ups

Then....

Body Blasters.... Burpee to Pullup to K2E.... 30 attempts.

Elizabeth

WOD~

Shoulder Press 3x5 then...

"Elizabeth"

21-15-9

Cleans (135/95#)

Ring Dips

Post weight sets and time to comments.

Happy New Year! We will see you on Tuesday!

Reminder, there is no class this Monday. We will see you all on Tuesday, Wednesday and Thursday!

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