Monday Madness Metcon (AMRAP – Rounds and Reps) 25min AMRAP 200m Run 30 Wall Ball Shots 20/14 15 Pull UPs 15 Power Snatch 95/65 30 Double Unders Mobility Cash Out Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) Barbell(45) Smashing (Quads, IT band, Hamstring)
Saturday December 18th Community Wod Six more shopping days till Christmas! There’s no better gift than that off health and Happiness! Crossfit Sacrifice Gift Cards! See a Coach about one! Metcon (AMRAP – Rounds and Reps) 10 Min Amrap: 20 Alt Dumbbell Snatches@35/25 15 Sit-ups 10 Burpees Rest 2:00 Mins 10 Min Amrap: 10 Power
Hero WOD Falkel (AMRAP – Rounds and Reps) 25-Minute AMRAP of: 8 Handstand push-ups 8 Box Jump, 30" 1 Rope Climb, 15′ In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005 Mobility Cash Out Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool
Strength + MetCon Bench Press (3×10 + 21’s Bicep Curls) 7 Reps at 1/4 ROM + 7 Reps at 1/2 ROM + 7 Reps at full ROM w/ Barbell Metcon (AMRAP – Rounds and Reps) 10min AMRAP 250m Row 10 Chest to Bar 10 Front Squats 135/95 RX+ Bar Muscle Ups – 155/105 LvL 3:
Midline Madness Metcon 12min EMOM Even Min: 15 Hollow Rocks Odd Min: 8 Turkish Get Ups Metcon (AMRAP – Rounds and Reps) 12min AMRAP 8 Toes to Bar 50ft Handstand Walk 100ft KB Front Rack Walking Lunge 53/36 LvL 3: K2E – Invert Shoulder Taps – 36/26 LvL 2: Knee to Chest – Hi-Butt Bear
