Fitness

Saturday 12-20-14

In Teams of 3:

A: Three 3 min Isometric Hold Stations
Station 1: Active Hang On Pull Up Bar (Active Scapula)
Station 2: Handstand Hold
Station 3: Plank Hold (Tight Body, No Saggy)
– Each team member chooses one hold to complete, 3 min max at each station, add up total times from isometric holds(A) to be subtracted from (B).

B: For Time:
“Buy In” 6 x 100m Partner Sprints
150 Ring Rows
120 BB or DB S2OH
90 Burpee Box Jump Overs 20″/16″ (Mod Height If Needed)
– For run (Partner A 100m, Partner B 100m, Partner C 100m, x 2) must tag after each run
– one person working while other 2 are resting, break up reps as needed
– For your score subtract total time of (A) from (B).

Fitness Program Description

Performance

Saturday 12-20-14

In Teams of 3:

A: Three 3 min Isometric Hold Stations
Station 1: Active Hang On Pull Up Bar (Active Scapula)
Station 2: Handstand Hold
Station 3: Plank Hold (Tight Body, No Saggy)
– Each team member chooses one hold to complete, 3 min max at each station, add up total times from isometric holds(A) to be subtracted from (B).

B: For Time:
“Buy In” 6 x 100m Partner Sprints
150 Pull Ups
120 BB S2OH @95/115 – 65/80
90 Burpee Box Jump Overs 24″/20″
– For run (Partner A 100m, Partner B 100m, Partner C 100m, x 2) must tag after each run.
– one person working while other 2 are resting, break up reps as needed.
– For your score subtract total time of (A) from (B).

Performance Program Description

Competitor WOD

Saturday 12-20-14

Saturday’s Workout:
A. Push Jerk, build to a tough triple (post scores)
B. Weighted Pull Ups, build to max in only 5 attempts, rest as needed between sets (post scores)
+
Workout:
3 Rounds of:
10 Shoulder to Overhead 135/95
20 Chest to Bar Pull Ups
30 Burpees
40 Calories on Erg

Rest 5 mins between rounds.

R1: 80%
R2: 90%
R3: 100%

Note: Show time improvement in each round by pacing accordingly. Round 3 is an all out effort. Try to learn something from rounds 1 and 2.

Competitor Program Description

Competitors submit your results/times HERE.


Teens WOD

Thursday 12-18-14

WOD: 12 minute AMRAP
12 Front Squats
12 Burpees
12 Russian Twists

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Masters WOD

Wednesday 12-17-14

Masters at 8:00 am


Kids WOD

Thursday 12-18-14

WARMUP: Crossfit Kids Limbo
Each kid picks an exercise card, performs 3 reps at the cone before going underneath the limbo bar.

SKILL WORK: Kipping Swing Practice

WOD: 12 Days of Christmas
Kids Jump Rope or Hurdle Jump in the center. When the whistle blows, everyone must stop and pickup a card. Whatever number is on that card you have to run to that same numbered cone and do whatever exercise that cone represents. When done, go back to jumping rope. Whomever completes the 12 days of Christmas first WINS!