Monday's WODs...and get ready to SCREAM for ICE CREAM SANDWICHES!!(Tuesday)

December 14, 2015

ATTENTION MEMBERS! This Tuesday Dec. 15th from 5-7:30pm we will be having Marie from Sweetnup serving her new gluten-free vegan GINGERSNAP ICE CREAM SANDWICHES!! They are literally the BOMB DIGGITY!! Vegan and gluten free ginger snaps made from yours truly - the Becca Bakery!! Perfect for the holidays! Definitely get one or two for yourself...and maybe another for a friend or family member, if they're lucky ;) Stock up now because they are going like hot cakes...or should i say iced cakes!! You can also pre-order from Marie herself by emailing sweetnupcafe@gmail.com.

 

Now, on to your Monday WODs!

 

Monday Dec. 14, 2015

 

CrossFit (6am/7am/10am/12:15pm/5:30pm)

 

Warm-up:

250m Row

150m Run (back pedal on the way back)

1 Length Toy Soldiers

1 Length Spiderman Lunges

10 SL Deck Squats

10 Scorpions

 

Strength:

Single Leg Deadlifts (from hang below knee)

 

5 sets of 5 per leg (you choose weight)

 

WOD:

 

21-15-9-15-21

Deadlifts 115/175

T2B-K2E-PU-K2E-T2B

 

*100 DUBs between each round

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Endurance WOD (6:30pm)

 

Pre-WOD Agility:

3 sets, each for time: 200 Ft. Side Shuffle

Then…

 

Grab a jump rope!

 

2 RFT (See note below for 2nd round):

400 Singles

400m Run

400m Row

300 Backwards Singles

300m Run

300m Row

200 Single Leg Singles

200m Run

200m Row

100 DUBs

100m Run

100m Row

 

Then, repeat from the beginning but cut all the reps in HALF! (200-150-100-50)

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On-Ramp (7:30pm)

 

 

 

 

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