Reminder:  Our Holiday schedule is as follows:  Thursday, 12/24, we will have Open Gym and a 9:00 class only.  The traditional “12 Days of Christmas” workout will be followed by some Holiday donuts and coffee, in place of our annual Christmas party.  We are closed Christmas Day and will be back on schedule with Saturday’s classes at 8 and 9.

 

Level 1

EMOM for 12 minutes
Odd minutes: 3 Overhead Squats  *AHAP
Even minutes: 10 GHD Sit Ups
+
500m Row
30 Power Snatches  75#/55#
500m Row
30 Clean and Jerks  95#/65#
500m Row
30 Front Squats  115#/85#
Post load and time.

 

Level 2

AMRAP in 10 minutes
5 Bar Muscle Ups
10 DB Front Squats  2 x 50#/35#
50 Double Unders
– Rest 3 minutes –
AMRAP in 10 minutes
600m Run (Buy In)
30 DB Thrusters
Max rep of Burpees
– Rest 3 minutes –
AMRAP in 10 minutes
20 GHD Sit Ups
25 ft, DB Bear Crawls
10 DB Hang Power Cleans
Post rep total for each.

 

CrossFit Old School

800m Run
80 Double Unders
80 Russian KB Swings  53#/35#
600m Run
60 Double Unders
60 Wall Ball  20#/14#
400m Run
40 Double Unders
40 Calories on Assault Bike
200m Run
20 Burpees
20 Pull Ups
Post time.