CrossFit – Fri, Dec 13 12/14 Nightmare Before Christmas – No Community WOD12/14 – 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
CrossFit – Thu, Dec 12 Suggested Warm-Up Warm-Up EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1 – Row (22-24SPM) MIN 2 – Yoga Push-Ups MIN 3 – Row (24-26+SPM) MIN 4 – Hollow Rocks Into… AMRAP x 4 MINUTES* 4 Alt. Shoulder Taps 4 Push-Ups → Pike Push-Ups 4 Scap Pull-Ups 4
CrossFit – Wed, Dec 11 Suggested Warm-Up Warm-Up 3:00 Bike (Increasing pace every :30) Into… 2 ROUNDS 5/5 Moose Antlers 5/5 Groiner Twists 10 PVC Pass Throughs 3 PVC Snatch Deadlift 3 PVC Snatch Grip Press 3 PVC Snatch Grip Push Press 3 PVC Snatch Grip Push Jerk 5 Jumping Squats* *Option for OHS or
CrossFit – Tue, Dec 10 Suggested Warm-Up Warm-Up 2 ROUNDS 200m Run 10 Box Step-Ups 10 Scap Pull-Ups 10 Ring Rows :15/:15 Top/Bottom Ring Dip Hold Into… 1 ROUND 200m Run 10 DB Box Step-Ups 8 Kip Swings 6 Tempo Ring Rows (:02 pause @ top, :03 down) 6 Strict Ring Dips Extended Warm-Up –
CrossFit – Mon, Dec 9 Suggested Warm-Up Warm-Up 1 ROUND 40 Line Hops Forward/Backwards 40 Line Hops Lateral 20 Shoulder Taps + 10 Scap Push Ups 10 PVC Pass Throughs 10 Air Squats Into… 1 ROUND 60 Single Unders 10 Up Downs Over Bar 8 Snatch Grip Behind the Neck Strict Press 5 Tempo Overhead
