WOD - Thursday, 12.3.2015

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. 

This was in a locker today.  It will be at the office when you realize you lost it!

This was in a locker today.  It will be at the office when you realize you lost it!

CROSSFIT
Warm up:

Bear crawl forward 1 length
Bear crawl backward 1 length
10 hollow rocks
10 superman rocks
10 hip down push ups (push up with hips in contact with the ground)
20 Heidens
10 prone shoulder pass throughs

GYMNASTIC WOD
Part A: 12 minutes for quality, with a partner If you don't have a strict pull up or dip 3 banded pull ups (band across the J cups) 5 kips on the bar 10 sec bottom or ring dip hold (on the rig) 10 sec ring support (on the rig) *if unable to perform on rings, use the jerk blocks

If you have strict pull ups and dips 1 ring pull up as deep as possible 5 swings on rings 10 sec bottom or ring dip hold (on the rig) 10 sec ring support (on the rig)

If you have muscle ups: 5 swings 1 muscle up 2 dips 1 muscle up

Part B: 10 minutes
- If you don't have a strict pull up or dip E2MOM: 5 ring rows 10 second pull up hold above the bar 5 kips on the bar 5 push ups

- If you have strict pull ups and dips E2MOM: 1 muscle up attempt 5 CTB Pull ups 5 low ring transitions 5 ring dips

- If you have muscle ups: E2MOM: Perform 30 sec max muscle ups

WOD
2 Rounds, heats of 3
1 min AB for calories
1 min air squats
1 min row for calories
1 min RKB swing 70/53#
1 min front plank
1 min rest
Score is total reps + total calories
Stagger start

FITNESS
WARMUP

10 leg swings in each direction, 10 beat swings, 5 pullups, 15 situps, 5 inchworms, 10 bootstraps, 800m row

3 rounds for QUALITY: 8-8 lighter KB strict press, 8-8 KB high pull, 20 sec "L" hang into 5 strict toes to bar, 1 min front plank

5 RFT: 2 rope climbs, 12 burpee box jump over

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