Warmup
As Needed for team WOD

Team WOD
In Teams of 2:
Five rounds for time of:
Run 400 meters
60 Box Jumps, 24″
50 Back Ext40 Deadlifts, 205lb

Warmup
Row 1K

WOD
1st
Deadlift 5-5-5(or more)
Set1=65%
Set2=75%
Set3=85%

2nd
“DT”
For Time:
155lb Deadlift, 12reps
155lb Hang Power Clean, 9Reps
155lb Push Jerk, 6Reps

***Attention Members***

The gym will be open for 11-1 classes and 4-8 classes.

Warmup
CrossFit Warmup

WOD
1st
Shoulder Press
Set1=65%
Set2=75%
Set3=85%

2nd
“Randy”
For time:
75lb Power Snatch, 75 Reps

Rest Day/Make up Day/Skill Development

Gym Closed!!!

Gym Closed!

***Attention Members***

The Gym Will be closed tom (Christmas Eve 12/24) and Saturday (Christmas 12/25)!!!!

Happy Holidays!!!

Warmup
As Needed for Contest WODs

Contest WOD #1
“The Twelve Gifts of Christmas”
12 squats
11 Sit ups
10 Wallballs 20lb
9 Kettlebell swings 55lb
8 Burpees
7 Box Jumps
6 Deadlift 95lb
5 Hang Clean 95lb
4 Thruster 95lb
3 Racked Lunge 95lb
2 Front Squat 95lb
1 Mile Run
Begin with your 12 squats, then go back to the top and do 12 squats, and 11 sit-ups. Then back to top and do 12 squats, 11 situps, 10 wallballs…and so on until you get to the 2 front squat. Then you do the whole thing one last time and run 1 mile at end to FINEX. For Rx do all body-weight reps in unbroken sets, and do not put bar down between 95lb weighted sets.

Contest WOD #2
“Murph”
For time:
Run 1mile
100 Pullups
200 Pushups
300 Squats
Run 1 mile

As Rx’D is completed with 20lb Vest.  Portion the Pullups, Pushups, and Squats as needed.

***Attention Members***
The Gym will be closed on Christmas Eve( Friday 12/24) and Christmas(Sat 12/25).

Warmup
As Needed for Team WOD

Team WOD
“Team Collin”
In Teams of 2
Six rounds for time of:
Carry 1.5Pood Kettlebell 400 meters
115 pound Push press, 24 reps
24 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 24 reps

***Attention Members***

The Gym will be closed on Christmas Eve (Friday 12/24) and on Christmas (Saturday 12/25).

Warmup
As Needed for Contest

Contest WOD
“Mr. Joshua”
Five Rounds for time of:
Run 400 Meters
30 GHD Situps
225lb Deadlift, 15reps

Attention Members!!!
All the WODs this week will be Contest WODs!!!

Warmup
As Needed for Contest
Contest WOD
“Badger”
3 Rounds of:
30 Squat Cleans, 95lb/65lb
30 Pullups
800 meter Run

The above picture was taken off the CrossFit Affiliate page.

Check it out at http://www.crossfit.com/cf-affiliates/

Rest Day/Makeup Day/Skill Development

The Gym will be closed for normal Classes!!!

Today will be hosting our first Annual Toys For Tots Drive.  The hours will be 10am to 1pm.  All members are welcome to particpate in one of the three WODs.

Toys For Tots WODs
WOD1 (10:30am)
“Fran”
For time:
400 meter Row
21-15-9
95lb/65lb Thrusters
Pullups

WOD2 (11:30am)
“Team WOD”
In Teams of 2
For time:
Run 400 meters
Box Jumps, Max Reps
Run 400 meters
Kettlebell Swings, Max Reps
Run 400 meters
Wall Ball Shots, Max Reps
Run 400 meters
Burpees, Max Reps

One athlete will run while the other completes the exercise.  When first athlete finishes the run, they will switch with their teammate.  The scoring will be based on Total Time in Seconds minus Total Reps Completed.

WOD3 (12:30pm)
Hero WOD
“Roy”
5 rounds for time of:
225 Deadlift, 15 Reps
24″ Box Jump, 20 Reps
25 Pullups

Warmup
CrossFit Warmup

WOD
1st
Squat 5-3-1(or more)
Set1=75%
Set2=85%
Set3=95%

2nd
Three rounds for time of:
20 Kettlebell swings, 1.5/1 pood
20 Overhead Walking Lunges, 45lb/25lb
Run 400 meters
20 Burpees
20 Wall ball shots, 20 pound ball

Warmup
3 rounds of:
10 Pushups
10 Pullups
10 Air Squats
10 Box Jumps
Samson Stretch

WOD
1st
Bench Press 5-3-1(or more)
Set1=75%
Set2=85%
Set3=95%

2nd
“Tyler”
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

***1 Muscle up=3 Pullups+3 Ring Dips

Warmup
As Needed for Team WOD

Team WOD
In Teams of 2:

1st
1 Rep Max Power Clean and Jerk

There will be a 7min time limit.  Combine Total Weight lifted.

2nd
For time:
300 Air Squats
200 Plate Situps, 45lb/25lb
100 Ground to Overhead, 75lb/55lb
50 Burpee Box Jumps, 20″

Only one teammate can work at a time.  All reps must be completed in one exercise before moving onto the next.

***Plate Situp= take a 45lb/25lb plate and hold it at 9 and 3 o’clock.  Get into situp postion with feet spread apart wide.  Touch the 12 o’clock of the plate to the ground above your head then situp and touch the 6 o’clock of the plate to the grounds inbetween your feet.

Total Score= Time from part 2 in sec minus the total weight lifted from part 1.  Females will add 30% to weight lifted.