MON 12.16.13 Toys for Tots Drive

Donate to Toys for Tots!

This is the final week of our Toys for Tots drive and the donations are pretty low at this point.
Dontcha wanna make your favorite coach do some burpees?
For every toy you bring in this week, the coach on duty will do 10 burpees on the spot!
Let’s make a child’s holiday even better AND make our coaches fitter at the same time!

imageMerry CrossFitMas!

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Lis
4p: Open Gym- Jim
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie

Workout of the Day (WOD)

A1. Bench Press: 3 (70%), 3 (80%), 3 (90%)
A2. Chin Ups: 3 x 10 (1 min rest)
B. Complete 5 rounds for time:
3 Power Cleans 75% of body weight
5 Box Jumps 24/20
10 Pull Ups

And coming tomorrow…

A. Snatch
B. Every minute on the minute for 7 minutes:
Complete 15 Lateral Plyo Skier Hops, Rest 5 minutes…
Then, one minute on, one minute off for 10 minutes:
30 Russian kettlebell swings – 70/53
*You have 1 minute to complete 30 Russian KB swings. If you do not get 30 Russian KB Swings in 1 minute, count a penalty and an uncompleted round.
*Five rounds of work.
*Total time is 10 minutes with a goal is 150 Russian KB Swings in the alotted time.
*For every round you don’t hit 30 swings, perform a 10 burpee penalty.

Holiday Travel Workout

For time:
50-40-30-20-10
Walking lunges
Sit ups

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