Wods for the week 12-29-14 to 1-3-15

This is the week that everyone is going to practice signing up for classes on line. Then next week you are going to sign up on line again so the trainers will know if they need to come in or not. Do not count on someone else signing up so you can just show up. Each person should sign up, so the trainers can plan how to run the classes for the people coming. I will have each trainer’s phone number on the board. Please call or text them if you can’t make it for a time you signed up.

MONDAY 12-29-14
"Kelly"/"Baby Kelly"
5 Rounds for time:/3 Rounds
400 meter Run
30 Box Jumps (24. 20)
30 Wall Balls (20, 14)

TUESDAY 12-30-14
5 Rounds for time:
10 Sandbag Cleans (50, 40)
50' Run with sandbag
10 Jumping Back Squats (50, 40)
50' Run with sandbag
20 Sit-ups

WEDNESDAY 12-31-14
Morning classes only!
Deadlift
1-1-1-1-1-1-1
Mini wod:
Tabata Squats

THURSDAY 1-1-15
Gym Closed

FRIDAY 1-2-15
21-18-15-12-9-6-3
Power Cleans (95, 65)
Sit-ups
Back Extensions
(courtesy of crossfit.com)

SATURDAY 1-3-15
Open Gym from 8 to 10
Yoga from 10 to 11