Monday Dec 10, 2018


Rima

Part 1. Within 12:00 Minutes complete the following
5 Rounds of: 50 Double Unders + 10 Double KB Front Squats (Light-Moderate Loading)
Part 2. Front Squats: 10 Sets of 2 Reps (approx 75%)
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Sunday Dec 9, 2018


Over there…. is where you do burpees! 

At a light pace complete the following, not for time:
100/70 Calorie Row
100/70 Calorie Bike
100/70 Calorie SkiERG

OPEN GYM- 9:30am-11:30am
CrossFit Kids- 11:30am- 12:30pm
CrossFit Teens Strength and Conditioning- 12:30pm-1:30pm

Saturday Dec 8, 2018


Shae and Amanda pumped for a partner WOD! 

In Teams of 2, complete the following f
or time:
70- GHD Situps/AbMat Situps
50- DB Snatch 85lbs/65lbs
30- Burpee Box Get Overs 
-REST 5:00 Minutes-
30- Burpee Box Get Overs 
50- DB Snatch 85lbs/65lbs
70- GHD Situps/AbMat Situps
Partition reps as needed
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Tuesday Dec 4, 2018


Brad

In Teams of 2, Complete the following:
AMRAP 8:00 Minutes: Max Reps Squat Clean Thrusters #135/#95

REST 2:00 Minutes
AMRAP 8:00 Minutes: Max Reps Squat Clean Thrusters #155/#105
REST 2:00 Minutes
AMRAP 8:00 Minutes: Max Reps Squat Clean Thrusters #185/#125

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