CrossFit – Fri, Dec 27
CrossFit – Fri, Dec 27
Upcoming Holiday Hours
12/24 Christmas Eve – 9am
12/25 Christmas Day – Closed
12/26 Day a/f Christmas – Closed
12/31 New Years Eve 5:30/6:30/8:30/9:30/Noon
1/1/25 – ClosedJan 6-10 Bring a Friend Week. All drop in fees waived!
12/24 Christmas Eve – 9am
12/25 Christmas Day – Closed
12/26 Day a/f Christmas – Closed
12/31 New Years Eve 5:30/6:30/8:30/9:30/Noon
1/1/25 – ClosedJan 6-10 Bring a Friend Week. All drop in fees waived!
Suggested Warm-Up
Warm-Up
1-2 ROUNDS
30 Mountain Climbers
25 Bunny Hops
20 Shoulder Taps
15 Scap Push-Ups
10 Glute Bridge Ups
10 Box Step Ups
Into…
2 ROUNDS
6 SL KB RDL + 6 SL SA KB Bent Over Row
6 SL KB RDL + 6 SL SA KB Bent Over Row
6 Push-Ups
6 Jump Tucks*
*Perform Box Jumps the 2nd Round
Strength – All
Bench Press (ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Moderate-Heavy Bench Press
)
(Score is Weight)
OSCAR (AMRAP – Rounds and Reps)
23:00 AMRAP
9 Devil Press (2×35/25)
20 Alternating Dumbbell Lunges
9 Dumbbell Push Press
20 Sit-Ups
*RX calls for 40# DB for the men. We will modify this to 35 to accommodate a larger number of athletes
https://wodwell.com/wod/oscar/
