If you’re happy and you know it….
Main – CrossFit Group WOD
Business as usual today guys! Hope you had a great Christmas. It was awesome to have seen so many of you on Christmas and Boxing Day! New Year’s Eve WOD is definitely a go! I’ll have the gym open 11ish.
Med Ball Warm-up (No Measure)
With a partner, 30 seconds each of:
1./Two hand shove through chest
2./ Twist to right and shove
3./ Twist to left and shove
4./ Seated twist to right and shove
5./ Seated twist to left and shove
6./ Ballistic sit-up
Working up to a heavy 3-Rep set. 2-3 minutes rest between efforts.
12272013 Chipped Tooth (Time)
20 Front Squats, 205/145 lbs
30 Box Jumps 30/24 in
40 Kettlebell Swings 53/35 lbs
50 Wall Balls 20/14 lbs
RX weight and height is a looloo. That’s right 30″ and 24″ is the RX height for BoxJumps.
Performance Weight 135-165/95-135
Fitness Weight 65-95/45-65