Main – CrossFit Group WOD

What did you think of the programming last week? Did you try all the different Workouts? Remember to try them all! Like we said at the Meeting, doing Endurance won’t be counter-intuitive to Power or vice versa. And Skills and Drills is fun! Challenging skills for all levels. And don’t forget if you are short on time we have 30 Minute Sweatfest on Monday and Friday nights.

Join me, Coach First-Out, for BFIT Night Thursday 6:30 to 7:30PM….Dodgeball this week! If you can dodge a wrench you can dodge a ball.

Over 50 people on the list for Christmas Dinner this Saturday Night. Arrive at 7PM. Dinner at 8PM. Got a few games for you. Also, if you missed the deadline, let me know. I bought 6 extra dinners!

Have a great week!

Jumping / Mountain Climbers (No Measure)

400m Run or Row

3 Rnds

20 Jumping jacks

15 Mountain Climbers

10 Push ups

Waiter Walk 100m

10 Lungres
Follow with:

3×8 Seated DB or KB press with 90 seconds rest

Shoulder Press (5 RM )

KB and Push ups (AMRAP – Rounds and Reps)

3min AMRAP / 1min rest x 3 Rnds

40 KB swings (Russian) 53/35

15 Push ups

Then rest 2mins and complete 400m ball run for time.

Unlock RX + Complete 4 + Rnds during amrap, rest 2mins – 800m ball run for time

400m Ball Run (Time)

20/14# RX

800m Ball Run (Time)

20/14 # Medball RX