WOD:

Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Buyout:

50 GHD back extensions.

"You are successful the moment you start moving towards a worthwhile goal"

WOD:

Bench Press: 5x5

Row 2000m for time

WOD:

Partner Workout-

Will consist of 3 different stations (workouts).

All work is to be completed simultaneously until the desired # of reps/work has been completed.

Station 1 - Wall balls and box jumps - must complete a total of 100 reps at each station combined. Have a running count every time you switch. The switch will be made every 30 seconds.

Station 2 - Rowing and air squats - must row a combined 1500/1250/1000m depending on the level of participant(s). The switch will be made every 20 air squats.

Station 3 - Pullups and push press 45/35lb bar (full range of motion is the most important part of this). Must complete a total of 100 reps at each station combined. The switch will be made every 10 pullups. (50 pullups each)

Congratulations to our members who have already hit their goals ahead of time!

Rob Bondy - 10 body weight pullups

Meredith Arnold - Deadlifting her fiance

Gerald Dalton -Deadlift 300 pounds

Michelle Picavet- 5 ring dips

Nicole Croppo - Deadlift her dad

Lindsay Lankin - Deadlift body weight

WOD:

Going with a CrossFit main site workout from this week.

Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

& Skill Progression of any kind. Any type of skill that you feel you are lacking at the moment we want to ensure that you get better. A lot of peoples goals are coming up for the new year and this is the time to practice.

The 'buyout' for the day will be 100 GHD situps for time. (level 2= 75, level 3= 50)

WOD:

5 Rounds for time of:

Hang Cleans #95/65 - 20 reps

Push Press #95/65 - 20 reps

Box Jumps 24'/20' - 15 reps

WOD:

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

WOD:

CrossFit Total

Max Back Squat

Max Shoulder Press

Max Deadlift

It will be open gym from 9:30-2

WOD:

For Time:

100 Double-unders

25 box jumps

25 pullups

75 Double-unders

25 box jumps

25 pullups

50 Double-unders

25 box jumps

25 pullups

25 Double-unders

25 box jumps

25 pullups

We will be running the CrossFit Total on Saturday. It will be a open gym from 9:30am until 2pm. Feel free to come in and find out your max lifts for the squat, deadlift and shoulder press. For all members who missed the last CrossFit total we hope that you can make it out this time. Even if you have a 2 day or 3 day a week membership and you have used those days feel free to still come out and do the workout.

WOD:

Muscle up Progression

Metcon:

12 minute AMRAP

12 squats

12 situps

12 pushups