Daybreakers competing today...
"When You Gonna"
3 rounds of a 5 Minute Clock:
0-2 minutes: 400/300 Meter Row then Double Unders
2-3 minute: Burpees
3-4 minute: Sit Ups
4-5 minute: Deadlift (185/135)
Rest 3 Minutes
"Open 13.2+"
AMRAP 10:
5 Shoulder to Overhead (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20)
Rest 3 Minutes
In 5 Minutes:
Establish a 1 Rep Heavy Jerk
"Faded"
In TEAMS of TWO:
40 Deadlifts (225/155)
60 Shoulder to Overhead (135/95)
80 Back Squats (95/65)
100 Pull Ups
120 Push Ups
140 Sit Ups
NO YOGA TODAY!
"World Falls Down"
15 Deadlifts (335/215)
18 Hang Power Cleans (225/155)
21 Front Squats (185/135)
24 Front Rack Lunges (155/105)
TODAY: No Night Classes
REMINDERS...
CrossFit Total
1 Rep Max Back Squat
1 Rep Max Press
1 Rep Max Deadlift
OPEN GYM 9AM-NOON
*Most members will be doing this workout at 9:30a. For instruction and a warm up arrive at 9a.
“12 Days of Christmas”
1 Muscle Up
2 Jerks (135/95)
3 Front Squats (135/95)
4 Hang Power Cleans (135/95)
5 Deadlifts (135/95)
6 Burpees
7 Toes to Bar
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Pull Ups
11 Handstand Push Ups
12 Ounce Beer (Or Kettlebell Swings (53/35)
"Diane"
21-15-9
Deadlifts (225/155)
Handstand Push Up