December 31, 2013
Tuesday, December 31st ** No 6:30 PM or on ramp class ** 50 Double-unders 30 Burpees 40 Double-unders 30 Sit-ups 30 Double-unders 30 Goblet squats (70/45) 20 Double-unders 30 Squats…
December 30, 2013
21-15-9 Overhead squat (115/75) Ring push up 9-15-21 Push press (115/75) Hand release Push up
December 24, 2013
2000m row (completed before or after amrap) Then 10 minute amrap: 10 lunges 10 sit-up 10 KB swings **12:30p is last class of the day**
December 23, 2013
12 days of Christmas 1 Handstand push-up 2 Clean and Jerks 135/95) 3 Goblet Squats (70/45) 4 Box Jumps (30/24) 5 Burpees 6 KB swings (70/45) 7 Wall Balls 8…
December 20, 2013
40-30-20-10 Double unders Bench press (95/65) Sit-up **Bench press is on the floor**
December 18, 2013
Skill/review: pull-ups and scaling options 7 rounds: 7 ring rows 14 KB snatch (55/35)
December 18th
Skill/review: pull-ups and scaling options 7 rounds: 7 ring rows 14 KB snatch (55/35)
December 17, 2013
Skill: Double-unders Front Squat (135/95) Toes to Bar ** Ladder going up by 2 reps each round** Start at 2 reps 12 minute time cap.
December 16, 2013
8 Rounds: 8 Power Snatch (115/75) 16 Double-unders 8 Hang Clean 16 Push-ups 8 KB Swings (70/45) 16 Sit-ups 8 Sumo High Pull 16 Air Squat **40 minute time cap**
Congratulations, MICHELE KEARNEY, our December CrossFitter of the Month!
About Michele: I’m honored and humbled to be CFW CrossFitter of the month. My CrossFit journey began in February when my good friend Dorene convinced me to go to this…