WOD - Monday, 12.14.2015

ANNOUNCEMENT!

We are extremely excited to announce that we are bringing on another full time coach beginning in January. Rob Moloney is a CrossFit Games Regional Athlete and a phenomenal coach. He will be responsible for coaching about twenty classes per week and for helping to create community events both in and out of the gym. Before you ask, Rob is not replacing anyone. You will still get to see all of your favorite coaches every week!

PARTY!

Our holiday party is booked! Friday, January 8, 2016 at Speakeasy. $45 pp for top shelf open bar and appetizers from 7:30-10:30.

That price is inclusive of tax and gratuity.   Sign-up sheet is at the front desk!  Get your name on there for a night of fun that doesn't involve exercise. 

CROSSFIT
WARMUP

2 rounds With a partner: 1 arm overhead carry 1 lap of the gym with each arm Row Switch after each 2 laps of overhead carry

4 rounds Tabata squat intervals at warm up tempo 10 sec "rest" is at bottom of squat.

Strength:
A) Back Squat 4 X 10 @ 95% 10RM Or 5-10# Heavier Than Last Week

B) 5 X 8 Headstand With Hip Extension: Choose One Of The Following:
- Headstand Facing The Wall, Alternate Placing Feet On The Wall, One At A Time  
- Headstand Tuck To Headstand, Back Close To Wall For Support/Safety.
- Headstand Tuck To Headstand, In The Middle Of The Room
- 5 X 5 Free Standing Handstand Push Up (Attempts If Needed)

For Those Who Still Struggle Getting Inverted, Have Them Practice Between Sets Of Squats.

WOD
9 Min:
3 Rounds: 5 Shoulder To Overhead 165/115# 10 Toes To Bar

3 Rounds: 5 Hang Squat Cleans 165/115# 10 Weighted Sit Ups 45/25#

AMRAP IN REMAINING TIME: Squat Clean Thruster 165/115#

Same Weight On The Barbell The Whole Workout. Scale TTB To KTE Or Knees As High As Possible

FITNESS (11AM, 7PM)

WARM UP: with a Partner- 1. rows 200m- 2. front plank- switch. 1. rows 200m 2. paleo chair- switch, 1. rows 200m- 2. hang from the bar- switch

2 rounds for Quality:  3 wall walks (up & down), 15 hollow rocks, 5 strict toes 2 bar, 12 H-R pushups

WOD:  4 min EMOM 12 burpees, 1 min rest, 5 min EMOM 12 box jumps,1 min rest, 6 min EMOM 10 wall ball (20/14#), 1 min rest, 7 min AMRAP: 12 KB swings (53/35), 12 wt sit ups (25/10#)