December 2017

WOD: HSPUs, Pistols, SDHPs, Front Squats, BFBs, Deadlifts, BBJOs

Reminder just one class today at 11am Sunday Workout Of the Day Partner WOD 50 Handstand Pushups 60 Pistol Squats 70 Sumo Deadlift High Pulls (75/55) 80 Front Squats (165/105) 70 Bar-Facing Burpees 60 Deadlifts (255/175) 50 Burpee Box Jump-Overs (24/20)

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WOD: Snatch, DUs, C2Bs

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Saturday Workout Of the Day LIFT Snatch 2-2-2-2 WOD 40 Chest-to-Bar Pullups 80 Kettlebell Snatches (53/35)* *30 Double Unders every time you break on the KB Snatches

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WOD: Press, Thrusters, BFBs

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Friday Workout Of the Day LIFT Press 3×5 @ 80% WOD 21-18-15-12-9-6-3 Thrusters (95/65) Bar-Facing Burpees

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WOD: Back Squat, T2Bs, FRLs, TGUs

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Thursday Workout Of the Day LIFT Back Squat 3×5 @ 80% WOD 20-18-16-14-12-10-8-6-4-2 Toes To Bar Front Rack Lunges (115/75) BUY OUT 10 Turkish Getups

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WOD: Push Press, Deadlifts, WBs, DUs

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Wednesday Workout Of the Day LIFT Push Press 4×3 @ 80-85% WOD 10min AMRAP 5 Deadlift (225/155) 10 Wall Balls (20/14) 15 Double Unders

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WOD: Calories, Burpees, OHS

Uncategorized, WODs /

Tuesday Workout Of the Day Reminder: Only one class today at 11am Teams of 4 30min AMRAP* Pair 1) split any way Row/Bike/Ski/Run 100 Calories (Run=1000m) Pair 2) relay 7 Bar-over Burpees 7 Overhead Squats (115/75) *pairs switch every 100 Calories

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WOD: 12 Days of ChrisFit

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Sunday Workout Of the Day 12 Days Of CrossFit Partner WOD Shared Reps unless specified as “synchro”… 1. Ring Muscle-Ups 2. Thrusters (135/95) 3. Synchro Bar-Facing Burpees 4. Squat Snatches 5. Synchro Hollow Body Rocks 6. Clean & Jerks 7. Synchro Pushups 8. MB Situp Passes (20/14) 9. Synchro Chest To Bar 10. Front Squats

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