WOD - Wednesday, 12.16.2015

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. 

Class Login and Billing

You all should have received a welcome email from Zen Planner -- make sure your account is up to date and your credit card is on file there.  We are going to be launching an awesome check-in promo that you're going to want to make sure you're setup for!  Please remember to check-in for class through Zen Planner.

CROSSFIT
WARMUP


Samson lunges 2 lengths of the gym
Bear Crawl 2 lengths of the gym

2 rounds: 10 kips 10 burpee to target 10 hanging straight leg raise to 90 degrees

SKILL
 Rope Climb - Technique 5-10 Min

IWT
With A Partner:

A) 5 Min Max Rope Climbs As A Team (Share The Rope). 1 Rope Climb = 1 Rep. 1 Min Rest

B) 5 Min Front Rack Walking Lunges 95/65# (Share The Barbell) 10M = 1 Rep. Switch And Rest As Needed.

Half Of The Group Will Start On The Rope Climbs, The Other Half Will Be Doing Walking Lunges. Rope Climbs: Scale To Laying To Standing Rope Climb. 3 Reps = 1 Rep Of Rope Climb.

Front Rack Walking Lunges: 10M=8 Mats, Mark It Off. If You Can't Do This Unbroken To Start, Scale The Weight Down.

Rest 5 Min

Without a partner

C) 30-20-10 KB Swings 70/53# Burpees

Rest 3 Min

D) 10-20 Push Ups 10 Hollow Rocks 10 Lemon Squeezes 5 Rounds

We'd Rather See 5 X 10 Quality Push Ups Than 5 X 20 Terrible Push Ups -- scale accordingly

FITNESS

WARMUP


Length duck walk, crab walk, inch worm, side shufflex2, high knees. 10 boot straps, 10 kossacks, 10 beat swings

WOD 1

12 Min EMOM: 1) 6 Med Ball Squat Cleans, 2) 45 Sec Front Plank, 3) 5-8 Pull Ups, 4) 20 Hollow Rocks

WOD 2

21-15-9 Box Jumps/ Toes 2 Bar