Tuesday's WODs...evening classes cancelled for NYE!

December 31, 2019

New Year's Eve is upon us!! Stay safe out there everyone! Remember we have our regular morning classes tomorrow (6am/7am/9am) as well as open gym from 4-5:30pm. All evening classes are CANCELLED for New Year's Eve. We will be CLOSED for New Year's Day, and then back to our regular class schedule on Thursday Jan. 2!

 

Here are your Tuesday WODs! Let's bring on 2020!

 

Tuesday Dec. 31, 2019

 

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

 

Warm-up:

25 Jumping Jacks

5 Burpees

20 Squats

5 Burpees

15 Sit-Ups

200m Run

5 Burpees

 

Strength:

 

EMOM x 10 minutes, focusing on form and technique!

Power Snatch

2 Overhead Lunges

Snatch Balance

 

*Start light and increase load as form permits

 

WOD:

Happy New Year!

 

AMRAP in 20 minutes

20 Wall Balls 14/20

20 Alternating Dumbbell Snatches 35/50

20 Rig movements (see below)

 

Rig movements:

Round 1 – K2E

Round 2 – T2B

Round 3 – Pull-ups

Round 4 – C2B Pull-ups

Round 5 – Bar Muscle-ups

 

If you finish round 5…just stop because you are already amazing 😊

 

 

CrossFit Endurance (6am)

 

EWOD:

 

“30Four30”

 

AMRAP in 30 minutes:

30 calories (alternate between bike and rower)

30 Burpees

30 MB Step-ups 14/20

30 MB Sit-Up and Toss (feet must NOT touch wall)

 

 

 

 

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