Tuesday's WODs! Evening classes CANCELLED for Christmas Eve!

December 24, 2019

Awesome job on our 12 Days of CrossFit WOD today! The EWOD version was no joke as well! We have one more day of WODs before Christmas!! You know what they say...NO LIFT NO GIFT!

 

Also, please see our holiday schedule below. All evening classes tomorrow are CANCELLED, but we will still have open gym from 4-6pm.

 

HOLIDAY SCHEDULE 2019

 

Tuesday Dec. 24th - 5:30pm/6:30pm/7:30pm CANCELLED (We will have Open Gym from 4-6pm)

 

Wednesday Dec. 25th - CLOSED FOR CHRISTMAS

 

Thursday Dec. 26th - Back to regular schedule

 

Tuesday Dec. 31st - 5:30pm/6:30pm/7:30pm CANCELLED (Open Gym 4-5:30pm)

 

Wednesday Jan. 1, 2020 - CLOSED FOR NEW YEARS DAY

 

...

 

And here are your Tuesday WODs!

 

Tuesday Dec. 24, 2019

 

CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)

 

Warm-up:

Row or Run 500m, then:

2 Rounds

3 x Strict Pull-ups

6 x Push-up + Spiderman Lunge

9 x Hollow Rocks

12 Contralateral V-ups

 

Strength:

Back Squat Waves

Set 1: 6 Reps

Set 2: 4 Reps

Set 3: 2 Reps

2 Minutes Rest

Set 4: 6 Reps

Set 5: 4 Reps

Set 6: 2 Reps

2 Minutes Rest

Set 7: 6 Reps

Set 8: 4 Reps

Set 9: 2 Reps

 

Notes:

For these waves, you have three weights: Lighter (6 reps), Moderate (4 reps), and Heavier (2 reps). Each successive wave, we add a small percentage. Complete the 6-4-2 reps *not* for time, but move with a purpose. Keep the sets to a short break, and make this challenging. After each set, rest 2:00.

 

 

WOD:

10-9-8-7-6-5-4-3-2-1:

Ground-to-Overhead 95/135

2 x Ab-mat Sit-ups

1 minute plank (every other round)

 

 

CrossFit Endurance (6am)

 

EWOD:

 

20-18-16-14-12-10-8-6-4-2:

Calories

Burpees/Inverted Burpees (alternating)

Singles

DUBs

Singles

 

 

 

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