December 19, 2011


December 19, 2011

Some fun photos from the holiday WOD…





Workout of the Day:

7 rounds for time –
3 power cleans 205/135
4 ring handstand pushups

– rest –
2-2-2-2 reps of 1 high hang squat clean + 1 squat clean (touch and go) at 75% of your 1-rep max
5-5-5-5 of 1 1/4 front squats, heaviest possible (watch video HERE)

*perform a set of the cleans, the go directly to the rack and perform a set of the front squats. Rest approximately 1 minute before going to the next set.

2 Responses

  1. It was great to see everyone get into the holiday theme!
    I apologize to the 5 AM class for my minor meltdown this AM. As many of you know, I am following seperate programming in order to get ready for Games season. It’s been hard to focus.
    Happy Monday.

  2. I must have missed that this morning Wendy. Good luck on getting ready for the games this year.
    Saturday was alot of fun, it is always fun to see new people come in and try crossfit. The dress up theme was the best we even had Santa Clause work out with everyone. There is alot of sore people out there today. lol
    Welcome Alyssa! She did her first group wod today and did fantastic!!!