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WODs

December 24th

Schedule Change for Monday Dec, 26th There will be NO 7:00AM or 9:00AM class. Only a 10:00AM – 5:30PM – 6:30PM – 7:30PM. This is only for Monday the 26th. Tuesday will be normal.

If you need a last minute gift idea. We do have Gift Certificates
1 Month Unlimited $100
10 Class Punch Card $90
1 T-Shirt $15 (The Shirts will be $20 in 2012 so if you don’t have one yet get as many as you want for $15 a shirt)

-TEAM WOD-
Bring a Friend. Saturdays at 10AM are FREE!!!
Class Sign In

December 23rd

Deb had a PR of 35#s on her CrossFit Total

Mindy got a PR on her deadlift by 25#s

-WOD-
Games 11.5
AMRAP in 20min
-5 Power Clean (Men: 145lbs, Women: 100lbs)
-10 Toes to Bar
-15 Wallball (Men: 20lbs to 10foot target, Women: 14lbs to 9foot target)

Class Sign In

December 22nd

-WOD-
CrossFit Total

Work to a one rep max in each lift
-Back Squat
-Deadlift
-Shoulder Press
Your total is your max in each lift added together
Class Sign In

December 21st

Here is a pic of the 9:00AM Class. I love kathy’s first words today “You want us to do all of that?” Not only did she do it all but she kept a nice pace all the way through the workout. Just look at her go!

-WOD-
Death by shuttle run
min #1 – run 30′
min #2 – run 30′ twice
min #3 – run 30′ three times
min #4 – run 30′ four times
continue until you cant complete the number of runs in 1 minute
Class Sign In

December 20th

-WOD-

A nice little chipper
For Time:
20 calorie row
20 hip extensions
20 KB swings 53/35#
20 Sit Ups
20 Push Ups
20 Lunges
20 Pull Ups
20 Air Squats
20 Shuttle Runs 30′
20 Burpees

Class Sign In

December 19th

Get ready for a great week!

WOD
Overhead Squat 5-5-3-3-1-1

Short burner
-30sec hold a plank
-0:30 as many Double Unders as possible
-30sec hold a plank
-1:00 as many Double Unders as possible
-30sec hold a plank
-1:30 as many Double Unders as possible
-30sec hold a plank
-2:00 as many Double Unders as possible

your score is the total number of Double Unders

Class Sign In

December 18th

-REST DAY-

IF you missed a few days this week then hit this in home WOD

Bottom to bottom
Tabata squats but for the 10sec of rest you have to hold the bottom of the squat

-20sec of squats (count the # each round)
-10sec of holding the bottom of the squat
for 8 rounds (4min total)
your score is the lowest # of squats in a round