Elkwater Fun..

Merry Christmas...

Holiday Schedule...

60 power cleans... whenever you put the barbell down - 15 wallballs :)

22-16-10

OVHL
Goblet Squat Press
Ring Superman push up

5x
10 ground 2 overhead
10 T2B
10 ball slams

More Friday Fun...

Saturday class times...

Friday Fun..

Day 3 Christmas Challenge...

3min max burpees
max unbroken strict pull ups
max rep OVHS

3min AMRAP
10 OVHS
10 Pull ups

Day 2 Christmas Challenge...

3 min max Double unders and max unbroken double unders
1 rep max Deadlift

21-15-9
Deadlifts and HSPU

Day 1 Christmas Challenge...

Max1 rep thruster
Max rep thruster in 3 minutes

going heavy...

CrossFit Total

Christmas Party all night long...

fun Friday

Partner wod:

10 cal row,10 burpees
20 cal row 20 box jumps
30 cal row 30kbs swings
40 cal row 40 sit ups
50 cal row 50 goblet squats

3 RFT
10 Deadlifts
50 DU

partner WOD:

Hang Squat Clean 20 reps 95/75
Band Sprints 4

Hang Squat Clean16 reps 115/95
Band Sprints 4

Hang Squat Clean 12 reps 135/105
Band Sprints 4

Hang Squat Clean 8 reps 155/115
Band Sprints 4

5 rounds

5 SA  Dumbell step up Press
10 box jumps
15 sit ups

Friday Fun...

10min AMRAP

1 squat clean
1 box jump

add 1 rep each round

100 box jumps no problem...

3 rounds

5   pull ups
10 ring dips
20 push ups
40 cal row
80 air squats 

7 rounds

5 ring rows
5 lunges (5 each leg)
5 KB Snatch (5 each arm)

27-15-9 (Happy Birthday Megan!!)

Thrusters 95/65
Bar facing burpees

6:15am;
Deck of Death...

9:15am: Partner WOD:

23-17-11

Ball Slams
Power Cleans
Ring Dips

30 Clean and Jerks

aka: “Amazing Grace.” Power cleans or full cleans are acceptable. Athlete may re-set after the clean or catch the bar in the rack position for the clean and push straight into the jerk without pausing

4 x

20 Dumbell Lunges
10 Floor Press

20  Floor Wipers 

Yay its Monday!

4 ROUNDS

35 Wallballs (unbroken with 5 burpee motivation)
12 T2B