Main – CrossFit Group WOD
Happy Holidays everyone!
As promised, we will have a WOD today at 2:30PM.
You don’t need to be a member of Rocky Point CrossFit to attend. Please feel free to drop-in, meet some great peeps, and get on an eggnog sweat.
Ball Slam Roulette (No Measure)
Set a clock to beep every 20 seconds.
Have a circle of no more than 12.
Each person has a medball.
The turns go clockwise.
At the beep, the person who is doing the Ball Slam has to do 3 Burpees. The Ball Slams carry-on as the person does 3 burpees. If they do not have the 3 burpees done before their turn comes around again, they have to do 3 more burpees.
Runs for 4 minutes
12252013 AMWRAPPED for Christmas (AMRAP – Reps)
Partner WOD – Only 1 Person Working at a time – Score is TOTAL REPS
AMWRAP #1 – 8 Minutes
Cindy (5 Pullups, 10 Pushups, 15 Air Squats)
4 Minute Break
AMWRAP #2 – 6 Minutes
10 KB Swings 50/35
3 Minute Break
AMWRAP #3 – 4 Minutes
3 Squat Cleans 135/95
6 Push Ups
2 Minute Break
AMWRAP #4 – 2 Minutes
Score is Total Reps