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...