WOD - Tuesday, 12.1.2015

Sweatshirt Pre-Order

We are taking pre orders for Nike hooded sweat shirts.  They are $60.00 each and are an amazing quality.  We have one at the gym for you to see and an image of what they will look like.  Please pay for your pre order and we will get them to you before Christmas.

Friday Dec 4th @ 7:30pm.

For the Ladies in gym we are having our first Wine and WOD. 

Come in and WOD together and bring in a bottle (or 2) of your favorite wine (or anything else).  We will drink, eat and have fun together!!!  Sign up at the desk.

Promo 2015:

Starting Next week Dec. 7th we will be offering each of our current members the ability to offer a 30 day Membership here at CrossFit Island Park to their friends and/or family members.  When your friend and/or family member sign up you will receive a $50 credit that you can use towards membership or to purchase items from the gym such as Progenex or anything else you are interested in.

More information is available at the desk or you can talk to Anita/ Karissa or Kris if you have any questions. 

**** Have no fear, IWT is on Wednesday this week

CROSSFIT
WARMUP

With a light to moderate kettlebell:
7 1 arm high pull
7 1 arm sumodeadlift high pull
7 1 arm push press
7 1 arm waiter's squat
7 1 arm thruster
7 reps each arm before moving to the next movement

With an empty barbell
7 back squats
7 snatch grip shoulder press press
7 snatch grip push press
7 heaving power snatch balance
7 snatch balance

STRENGTH
1 x snatch above the knees + 1 snatch below the knees
Seated Box jump (2-1-2-1-2-1) to moderate height.

Focus on fully opening hips rather than max height.
6 working sets 65-80% of 1 RM snatch

WOD
15 Curtis Press 155/105# ******
1 Curtis Press =
1 Power clean
1 forward lunge on each leg
1 shoulder to overhead

**** This should be heavy -- anticipate taking 10-12 minutes to complete.  If you're able to tap and go multiple complexes, it is too light

FITNESS (11AM)
WARMUP

4 x 30 sec sprint on AB. 1 length of: duck walk, crab walk, bear crawl, inch worm + 1 push up, walking lunge, high knees. 10 leg swings, 10 beat swings

DU practice: If you have DU practice sets of 20 with 20 sec rest. If you don't we will go over some skills.

WOD 1
6 min AMRAP: 12 weighted situps (25/10#), 30 DU

WOD 2
5 Round of: in 1 min complete 8 walll Balls, complete AMRAP of Burpees in the remainder of the minute. 1 min rest.