WOD - Tuesday, 12.15.2015

PARTY!

Our holiday party is booked! Friday, January 8, 2016 at Speakeasy. $45 pp for top shelf open bar and appetizers from 7:30-11:30.

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. 

You can all thank Heather for improving the air quality at the gym.  Do your knee sleeves stink?  Mix soap and vinegar and let them soak.  Good as new.

You can all thank Heather for improving the air quality at the gym.  Do your knee sleeves stink?  Mix soap and vinegar and let them soak.  Good as new.

LEADERBOARD

I'm sure you've noticed our new leaderboard is up!  Here are the basic rules for how to get your name up there.  Do the WOD/Test/Skill RX, during a group class.  If you're in the top three, you get your name emboldened on the wall until we revisit it!  We're already filling out the benchmark girls we just recently hit including Jackie, Elizabeth, and Diane.  You can guess what's coming up over the next month or two!  

CROSSFIT
WARMUP


2 rounds: 6 inchworms + push up 12 Kossacks 10 Bottom of burpee 20 second hollow body hold

With a KB perform 10 reps on each arm of: 1 arm high pull 1 arm KB Swing 1 arm Sumo Deadlift High Pull 1 arm thruster

STRUCTURAL BALANCE
Review Single Leg Deadlift And Candlestick Technique

20 Minutes for Quality
12 Barbell Single Leg Romanian Deadlift Each Leg
10 Candle Sticks
10 1 Arm High Pull Each Arm
10 Banded Palloff Press Each DirectionA) Go As Heavy As Capable, Increase Each Round If Possible
B) Scale Up To One Leg Candlesticks, Scale Down To Using Hands To Get Up
C) Go As Heavy As Capable
D) The Heavier The Band And The Farther Out You Go The Harder It Gets. There Should Be A Pause With Arms Completely Extended.

WOD
EMOM 20 MIN: 
A) 12 Box Jumps 24/20"
B) Row 20/15 Cal
C) 7 Thrusters 95/65#
D) 30 Sec Max Burpee Over Bar
E) 30 Sec Double Underhand Bar Hang With Hips And Knees At 90 Degrees (+ L-Hang) 4 Rounds

Work Hard ---- Scale Weight So They Are Unbroken

FITNESS

WARMUP
400m row,2 rounds of 8-8 KB strict press, 8-8KB high pull, 8-8 KB thrusters, 8-8 OH reverse lunges.

3 Rnds (QUALITY)

3 Rounds For QUALITY: 20 Sec L Hang Into 5 Strict Toes To Bar, 12 KB Push Outs, 6-6 Single Leg Step Up,

WOD

16 Min AMRAP: 5 KB Swings (53/35), 10 H-R Push Up, 15 Air Squats E2MOM 200m Run