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MONDAY 12.30.19

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QOTD: Lebron or Jordan?

A.) “Fight or Flight”

AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row

B.) Tempo Back Squat

*PERFORM BEFORE OR AFTER CLASS*

5 Sets:
1 Tempo Back Squat
2 Back Squats

Tempo:
* 5 Seconds Down
* 1 Second Pause
* Regular Stand

Set 1: 60%
Set 2: 65%
Sets 3-5: 70%

SATURDAY 12.28.19

By: 0

QOTD: Who do you want to win the college football playoff?

 

A.) “Perfect Bar”

Teams of 3
For Time (30 Minute Cap):
120 Deadlifts (155/105)
600 Meter Run
90 Hang Power Cleans (155/105)
600 Meter Run
60 Push Jerks (155/105)
600 Meter Run

150/105 Calorie Assault Bike

60 Push Jerks (135/95)
600 Meter Run
90 Hang Power Cleans (135/95)
600 Meter Run
120 Deadlifts (135/95)
600 Meter Run

*Runs are 200m relay style
*1 person working at a time

TUESDAY 12.24.19

By: 0

*CLASSES ARE AT 8:30,9:30 AND NOON!!!!*

 

QOTD: What is your favorite holiday movie?

 

A.) “12 days of CrossFit”

For Time:
1 Thruster (135/95)
2 Hang Power Cleans (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps (24/20)
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings (53/35)
10 AbMat Sit-ups
11 Wallballs (20/14)
12 Calorie Assault Bike

*40 Minute Cap