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
5 Burpees
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
Double Unders

Score is Total Reps