Saturrdayyyy...PARTY TIME!!

December 22, 2018

Hope you all enjoyed our 2018 version of the 12 Days of CrossFit WOD! You guys did awesome!!

 

Tomorrow is the big day you've all been waiting for...our CFD Holiday Party 2018! Get your potluck dish, white elephant gift, and ugly Christmas sweater ready!! The party starts at 7pm. We will hang out, eat, and be merry for an hour or so, and then do the white elephant gift exchange around 8pm. For those of you who are down to keep the party going, we will most likely walk down to Atlantic around 9:30/10pm. It's going to be FUN FUN FUN!!! Also...PLEASE TRY TO PARK ON THE GRASS ON THE STREET. It's the busiest night of the year and we will not be able to use the valet spots. We really appreciate your cooperation. You don't want to get blocked in by the valet cars anyway, so it will be better for everyone if you just avoid the lot altogether ;)

 

But before we party, we WOD! Here are your Saturday morning WODs...

 

Saturday Dec. 22, 2018

 

BEAST Bootcamp:

7-7:45am - #45: 45 minute heavy weight class which may vary between partner workouts, 1 minute max burnout, exercise elimination, and reps for time in a BA-BOOM fashion!

7:45-8:30am - Boot Camp: A total body work out going back to that old "Boot Camp" style. This class is appropriate for all levels, and the trainer will show modifications when needed! As with all our classes, you can expect a new class routine each week!.

 

Unloaded WOD (9am)

 

Pre-WOD:

20 minutes to complete 3 rounds of each station. Rest as needed in between stations

Station 1 – 1 Rope Climb + 50 double unders

Station 2 – 30 Handstand steps (against wall or free standing) + 20 second hover hold

Station 3 – 10 suspended leg raises (or knee raises) on rings + 10 ring rows

 

Then…

 

PARNTER WOD!

 

AMRAP (with a Partner) in 25 minutes

 

Buy In:

150 meter Partner Carry (each) – to stop sign and back

 

Then, in time remaining:

Partner A completes 1 round of:

15 Kettlebell Swings 35/53

10 Burpees

5 Jumping Pull-ups

Partner B performs:

Max Wall Ball Shots 14/20

Partners rotate each round until team completes 150 Wall Balls

 

Then, in time remaining:

AMRAP of the 15/10/5 rep rounds above (one partner working at a time)

 

When Partner 1 completes 15/10/5 round, partners switch. Continue, switching after each round until 150 cumulative Wall Balls are completed by the team. Score is numbers of Rounds and Reps of the 15/10/5 completed for both partners combined.

 

 

CrossFit (10am)

 

Strength:

 

EMOM for 5 minutes:

3-position power clean (high hang, mid thigh, low hang)

3 Front Squats

 

EMOM for 5 minutes:

3-position squat clean (high hang, mid thigh, low hang)

3 Jerks

 

WOD:

For Time:

30 Ab-mat sit-ups

200 Meter Run

15 Power C&J 75/115

400 Meter Row

15 Squat C&J

200 Meter Run

30 Ab-mat Sit-ups

 

 

Open Gym (11-12)

Make up any WODs or strength training that you missed this week, or give a stab at our DECEMBER CHALLENGE OF THE MONTH!!

 

 

 

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