WOD Friday, 15 December 2017 04:01

Oh, you thought Friday was always going to be an easy day? Naaaaah, @bradeysholly set up something nasty for you tomorrow!

 

And don’t forget, we’re partying tomorrow starting at 5:00!!

 

Friday 12/15/17

For time 

10-9-8-7-6-5-4-3-2-1

Push jerks 115/75

Box jumps 24/20

 

Midline/core conditioning 

Tabata ab mat sit-ups

 

#wcfr #noeasyday #crossfit #crossfitcommunity #christmas2017


WOD Thursday, 14 December 2017 02:41

So so many of these today. That’s ok though, cause they’re awesome for you! 

Thursday 12/14/17

For time 

15-12-9

Chest to bar pull-ups 

Squat cleans 155/105

 

Cool down - Take 10-20 minutes to mobilize and stretch

 

#wcfr #crossfit #sdhp #amillionreps


WOD Wednesday, 13 December 2017 03:56

Game face level: thruster. 

 

Remember to sign up for the party on the whiteboard if you’re coming so we can get a good count for food!

 

Wednesday 12/13/17

21-18-15-12-9-6-3

SDHP 95/65

Barbel facing burpees 

 

Midline/core conditioning 

5 sets 

10 T2B

10 V Ups 

10 Good Morning (bar only)

 

#wcfr #thrusters #gameface #intensity #mechanics #crossfit


WOD Tuesday, 12 December 2017 04:37

Must be just about Christmas time! Missed a few people today, was it the pistols?? Hope to see you all tomorrow!

 

Tuesday 12/12/17

10 mins to build to a heavy 3 rep Thruster

Then...

5RFT

30 double unders 

20 cal row 

10 Thrusters 95/65

 

#wcfr #redeverything #red #christmas #workout #lsithold


WOD Monday, 11 December 2017 03:35

Something we don’t do all that often tomorrow...

Monday 12/11/17

AMRAP 18 min

4 chin ups 

8 hand release push-ups 

12 pistols 

 

Midline/core conditioning 

Accumulate 2-3 min L-sit

#wcfr #pistols #crossfit #crossfitfamily


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