WOD

Thursday 12/29/16

“Jedi Trials”
Every 4 min for 16 mins
350m row
15 Burpees

Score is slowest round, record all rounds.

Wednesday 12/28/16

20 min to Establish 1RM
Snatch + Hang Snatch

then

“Amanda”
9-7-5 reps, for time of:
Muscle-up
Squat Snatch, 135/95

Tuesday 12/27/16

No 9am class today. Sorry for the inconvenience.

15 minute AMRAP of:
9 Deadlifts 155/100
12 Push-ups
15 Box jumps 24/20

Christmas Holiday Schedule 2016

Saturday 12/24/16 Closed
Sunday 12/25/16 Closed
Monday 12/26/16 Closed

 

Friday 12/23/16

Reverse Grip Bench
5 x 5

-then-

“EMOM Goes to College”
EMOM for 12 Minutes
7 KB Swings 2/1.5
7 Burpee

Thursday 12/22/16

“Power Up”
20 min Amrap
1 Power Clean 205/145
1 Muscle Up
2 Power Clean 205/145
2 Muscle Up
3 Power Clean 205/145
3 Muscle Up
4… etc

Wednesday 12/21/16

“Rocky”
4 rounds, 1 min per station, of:
Row (calories)
Jumping Air Squats to a 6” target
Shuttle Run
Rest

Tuesday 12/20/16

Yates Row
5-5-5-5-5

-then-

“Lieutenant Dan”
3 rounds for time:
10 Deadlifts 275/185
50 Double Unders

Monday 12/19/16

“Air Force”
For time:
20 Thrusters 95/65
20 Sumo deadlift high pulls 95/65
20 Push jerks 95/65
20 Overhead squats 95/65
20 Front squats 95/65
*4 burpee EMOM

Sunday 12/18/16

Open Gym 2 – 5

http://crossfit-naturalstate.com/wp-content/themes/depth