Warmup: Slow 10 minute AMRAP
12 wall balls
8 box step ups
4 wall walks
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Buy-in: box jumps 5x7
*must be done - jumping, bounding & unbroken ~ athlete picks heigth
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Strength: Front Squat 8x3 ~ Increasing Load
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WOD: 5 Rounds for time
20 wall balls 20/14#
10 Toes to Bar
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Sellout: OTMX20 minutes of
Odd Minutes - 1 Rope Climb
Even Minutes - 5 Strict HSPU's
Reserve your spot today!
Warmup: 4 rounds of
5 seated dumbell presses
10 push ups
15 cal row
30 DU's
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Buy-in: 20 HSPU's ~ Not for Time
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Strength: Push Press 1x5, 3x3, 3x1 ~ taken from the floor
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4 min AMRAP:
7 Shoulder to Over head 115/75#
14 Deadlifts 115/75#
Rest 3 mins
5 Min AMRAP
5 Floor Presses 115/75#
10 bar over burpees
Rest 3 mins
4 min AMRAP
Power Snatches 115/75#
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Sellout: OTMx10 minutes
3 Box Squats @ BW + 20#
Cashout: 30 C2B Pullups for time
This how we celebrate xmas at Elm City CrossFit
Warmup: 3 Rounds of
10 Ring Pushups
10 KBS
10 Strict Situps
10 Ball Slams
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Buy-in: 10 Rope Climbs ~ not for time
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Strength/Skill: 15 minutes to establish a working Squat Clean weight
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WOD: 3 Rounds for Time
7 Squat Cleans @ 80% of working weight
21 Double Unders
500 meter row
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Sellout: OTMx10 minutes - 2 Snatches 165/95#
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Cash out: 15 Muscle Ups for time
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Endurance: meet at ECC @ 6 am
5 Rounds for time
200 meter slam ball toss
15 box jumps
800 meter run
