CrossFit – Fri, Dec 13
CrossFit – Fri, Dec 13
12/14 Nightmare Before Christmas – No Community WOD
12/14 – 7pm – Christmas party at Scruffy Murphys
12/14 – 7pm – Christmas party at Scruffy Murphys
Suggested Warm-Up
Warm-Up
2 ROUNDS
10 Good Mornings
5/5 Groiners with a twist
:30 Hollow Hold
10 Superman Lifts
5/5 Cat Cow
Into…
2 ROUNDS
10 Step-Ups (Box Jumps 2nd Round)
10 BB RDL
6 Scap Pull-ups (Kip Swings 2nd Round)
10 Ring Rows (Jumping Pull-ups 2nd Round)
Hero Workout – Performance
Roy (Time)
5 Rounds for time of:
15 Deadlifts, 225/155
20 Box Jumps, 24"/20"
25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
https://www.crossfit.com/workout/2010/07/27#/comments
15 Deadlifts, 225/155
20 Box Jumps, 24"/20"
25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
https://www.crossfit.com/workout/2010/07/27#/comments
(Score is Time)
KG BB: (100/70)
Hero Workout – Fitness
“ROY (FITNESS)” (Time)
5 ROUNDS FOR TIME
15 Deadlifts (155/105)
20 Box Jumps (20)
25 Ring Rows
(Score is Time)
KG BB: (70/47.5)
Partner Workout Option
IN TEAMS OF 2… (Time)
4 ROUNDS FOR TIME
40 Deadlifts (Athlete Choice)
50 Box Jumps (Athlete Choice)
60 Pull-Ups or Ring Rows
*P1 works while P2 rests. Split work as needed.
(Score is Time)
Optional Cool Down – All
EMOM x 9 MINUTES
MIN 1 – :25/:25 Foot Smash
MIN 2 – :25/:25 Calf Smash
MIN 3 – :50 Child’s Pose
(No Measure)
