WHOLE FOOT, WHOLE TIME: BALANCE IN WEIGHTLIFTING MOVEMENTS
GLUTE-HAM RAISE VS BACK EXTENSION
Consider doing Saturday’s WOD today if you won’t be in on Saturday…..just a thought. Keep scrolling to see tomorrow’s WOD.
Workout of the Day
Front Squat
1X5 @ 60% 1-rep max
1X5 @ 70%
1X AMRAP @ 80%
NOTE: USE 90% OF YOUR 1-REP MAX AS YOUR 1-REP MAX TO CALCULATE PERCENTAGES.
5 rounds for time of:
5 push jerks 135/95#
7 ring dips
20 double unders
Post your scores to the Whiteboard.
Saturday: Spartan Kids at 9:15-9:45 AM, Two Adult Sessions Only 10-11:30 & 11:30-1 PM The WOD is the “12 Days Of Christmas” workout that we traditionally do on Christmas Eve.
12 Days Of Christmas Workout
1 Thruster 95/65#
2 Front Squats
3 Push Press
4 Hang Power Cleans
5 Deadlifts
6 Pull-ups
7 KB SDHP 53#/35#
8 KB Swings
9 Box Jumps 24/20?
10 Lunge Steps
11 V Ups
12 Burpees
Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Christmas, my coaches gave to me, one Thruster; on the 2nd day of Christmas my coaches gave to me, 2 Front Squats and 1 Thruster; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Front Squats, and 1 Thruster; continue with 4 Hang Power Cleans, 3, 2, 1 etc. up the ladder and down
Sunday, December 24th: Regular Schedule
Monday Christmas Day: CLOSED
Tuesday, December 26th: NO 6:30 AM Session. Regular schedule from 8:30 AM on.
Monday New Year’s Day: CLOSED
AFTER-THE HOLIDAYS PARTY 2018 Saturday, January 13th. 8 PM-?? Get your name on the list so we can plan properly.
CROSSFIT STRIKING WORKSHOP Sunday, February 11th. 8 AM- 5 PM
