WODs for the week 12-4-17 to 12-9-17
We’re planning a Christmas party at the gym for December 16th. I’m thinking maybe 6 or 6:30 would work better for most people – let me know if that works for you. Bring food to share and your families! We’ll play games (just fun ones, no Crossfit required). I’ll try to be nicer to your abs this week, but no promises!
MONDAY 12-4-17 Strength WOD: Back Squat Then, AMRAP in 12 minutes: 25 Pullups 50 Cal Row 100 Overhead Squats (45, 35) 50 Box Jumps (24, 20) 25 Pullups TUESDAY 12-5-17 3 Rounds for Time 50' Overhead Lunges (75, 55) 15 Deadlifts (225, 155) WEDNESDAY 12-6-17 3 Rounds for time 400m Run 12 Snatches (115, 75) 6 Bar Muscle Ups
THURSDAY 12-7-17 AMRAP in 20 minutes 10 Med Ball Cleans (20, 14) 20 Sledgehammers 40 Double Unders FRIDAY 12-8-17 Clean & Jerk 1 Rep Max Tabata Knees to Elbows SATURDAY 12-9-17 Open Gym 8 to 10am