Christmas Schedule:
12/24 – 5am & 9am (5am class will not have a coach, but some of the 5am crew want to do the Christmas WOD before work. Feel free to join them:)
12/25 – No Classes
12/31 – No 5:45pm Class
1/1 – 9am Open Gym (with an optional WOD)
GROUP PREP
2 min row
10 Banded Side Steps
10 Air Squats
10 Worlds Greatest
10 Samson Lunges
5 Push-ups to Down Dog
15 Banded Pullaparts
10 Scap Retractions
5 Kip Swings
3 Pulllups
Barbell Warmup + Thrusters
STRENGTH
Back Squat
5-3-1-3-5 @ 70-80-90-80-70%
Front Squats
3 sets of 5
WOD
“Jackie”
1000m Row
50 Thrusters 45/35
30 Pull-ups
*Rx must be completed in this order. Waterfall the rowing start, if there are more people than rowers. You must tell your coach if you plan to Rx; if you do not meet standards or short Reps, you will not make the leaderboard. The Open is coming!!!
POST WOD
3 Rounds: 30 sec on/30sec off
Mountain Climbers
Plank
Vups
Hollow Hold
CrossFit Reserve 