TUES 12.15.15 “Star Lord”

December Save the Dates

CFM Star Wars VII Premiere Thursday 12/17 9:30pm at Midtown Arts Cinema
Bring-A-Friend Day: Saturday 12/19 All Classes 9, 10, 11am

Getting some wallballs
Getting some wallballs

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana Wilson
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Muscle Up: In 10 minutes work on strict muscle up transitions.

B. “Star Lord”
20 Minute AMRAP
200 Double-Unders
100 Air Squats
80 Burpees
60 Wallballs (20/14) 10ft
40 Toes to Bar
20 Strict Handstand Pushups
10 Muscle-Ups

Post total reps from AMRAP. Ex: 482 Rx

And coming tomorrow…

A. Power Snatch:
8 Minutes EMOM
1 Hang Power Snatch
1 Power Snatch
80% of 1 RM Snatch

B. Teams of 2:
5 minute AMRAP
10 Pullups
10 Hand Release Pushups
10 Power Snatch (m = 45/75/95, w = 35/55/65)
Rest 1 minute after 5 minutes and repeat at beginning twice.

All reps are team totals. 1 partner working at a time. Partners may partition the reps and rounds any way. Restart each AMRAP at the beginning.

Score total reps completed in WOD. Ex: 390 Rx.

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