Thursday
Dec272012
Friday, December 28, 2012
Thursday, December 27, 2012 at 06:21PM NEW YEAR'S HOLIDAY SCHEDULE: We will not be having evening classes this Monday, December 31st. Our last class of the day will be at 12pm. We will have an open gym for members from 3-5pm in the crossfit studio. The main gym will be opened too.
New Year's Day, January 1st- We will be holding an 11am, 12 and 3pm class.
WOD for Friday:
Double-under Practice
Complete the following:
1.) AMRAP for 4 minutes
3 minute rest
2.) AMRAP for 6 minutes
3 minute rest
3.) For time
500m Row
10 Burpee Over the Box Jumps (24/20in)
20 Toes to Bar
30 Shoulder to Overhead (115/75lbs)
40 Kettlebell Swings (1/5/1.0 pood)
50 Double-unders
Cash out (optional)- 10 Muscle-ups
Post total reps (1 and 2) and time.
Reader Comments (4)
4 min: 9 TTB
6 min: 17 STO
11:04. (30# DB on STO b/c of wrist, otherwise Rx). Doug--thanks for giving me the sub-12 goal.
10 weighted pullup (2x25#, 4x20#, 4x15#)
4min: 5 TTB.
6min: 15 TTB.
Full round: 21:something, subbed KTEs for TTBs.
That was awful. That's what I get for eating and drinking everything in sight for the last week.
4 minute AMRAP--17 S2OH
6 minute AMRAP--30 S2OH
For time--10:50 Rx'd
4": 18 T2B
6": 5 S2OH
WOD: 13:??, S2OH 85#, russian swings, 53#