Merry (Almost) Christmas, Everybody!

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am): 4 x 400 TT with 5:00 rest between efforts

C2: 4 x 500m Row TT with 5:00 rest between efforts

Long Interval (Thurs 10am/5pm): “COUNTDOWN  TO CHRISTMAS”–50 Minute Time Cap

RX Version

12 Pull Ups, Run 400 Meters

11 Burpee Box Overs (24”/20”), Run 400 Meters

10 Wall Balls (20 LB/14 LB to 10’), Run 400 Meters

9 Power Cleans (115/80), Run 400 Meters

8 Front Squats (115/80), Run 400 Meters

7 Shoulder to Overhead (115/85), Run 400 Meters

6 Hand Stand Push Ups, Run 400 Meters

5 Ring Muscle Ups, Run 400 Meters

4 Pistol Squats. Run 400 Meters

3 Power Snatch (115/80), Run 400 Meters

2 DB Manmakers (30/20), Run 400 Meters

1 Minute Plank Hold, Run 400 Meters

RX+ Version

12 Chest to Bar Pull Ups, Run 400 Meters

11 Burpee Box Overs (30”/24”), Run 400 Meters

10 Wall Balls (25 LB/20 LB to 10’), Run 400 Meters

9 Power Cleans (135/95), Run 400 Meters

8 Front Squats (135/95), Run 400 Meters

7 Shoulder to Overhead (135/95), Run 400 Meters

6 Strict Hand Stand Push Ups, Run 400 Meters

5 Ring Muscle Ups, Run 400 Meters

4 Pistol Squats, Run 400 Meters

3 Power Snatch (135/95), Run 400 Meters

2 DB Manmakers (40/30), Run 400 Meters

1 Minute Plank Hold, Run 400 Meters

C2: WOD as above. Replace run portions of WOD with 500m Row

Mobility Focus: Lower legs and calves

“Unglue Your Sticks, Man!” –with Kelly Starrett

 

These Girls… 🙂

Announcements:

1. Its getting dark outside again for the 5p. Remember your reflective clothing!

2.  Please…without fail…sign in to Wodify when you attend Endurance class. The owners rely on this information to track attendance, determine resources needed, etc. THIS IS VERY IMPORTANT! Your coaches will help to assure you’re all signed in! While you’re at it…

3. Don’t forget to record your times/performance in Wodify! This is imperative if you’re to track your progress over time. Wodify makes it SO easy! Remember…you should denote your performance as “Rx’d” IF you have completed the WOD exactly as written, including having completed all rounds, held the prescribed intervals (i.e. 3-5 seconds), and rested the prescribed time between intervals. This is a group that really push one another–so don’t lead your pals astray and post all crazy! 🙂

4.  Like our Facebook page, “CrossFit Running”, for up-to-the-minute information and updates!