Notice:  We are planning to have a small Christmas Party after we have our annual 12 Days of Christmas workout, Saturday 12/24 at 8:30 am.  Please, come join us for a great workout and celebrate Christmas with your sweat buddies afterward.

 

Level 1

21 – 18 – 15 – 12 – 9
3 minutes of work followed by 3 minutes of rest.
Thrusters   75#/55#
Squat Thrusts
In the time remaining, Row for max calories.  After each set, increase load by 10#.
M – 75# – 85# – 95# – 105# – 115#
W – 55# – 65#  – 75# – 85# – 95#
Post total calories rowed.

 

Level 2

5 Sets
3 Front Squats   *AHAP
8 Strict Pull Ups
12 GHD Sit Ups
12 GHD Hip Extensions
5 KB Windmills   Each side.  *AHAP
12  DB Overhead Tricep Extensions   *AHAP
Post loads.

 

CrossFit Old School

5 Rounds
200m Run
12 Overhead Squats   75#/55#
10 Pull Ups
8 Burpees
30 Double Unders
Post time.