East, Wednesday, 12/19/2018

CROSSFIT

*Deload Week 

Skill

Turkish Get Up Series #4
10 Minutes to Complete:
4 Rounds
4 Alt. Turkish Get Up
:25 Supinated Grip Hang

Metcon

For time

21 – 18 – 15 – 12 – 9
Box Jump Over
Tuck Up
*10 Burpee After Each Round

RX+ V Up, Target Burpee

COMPETITOR / EXTRA STRENGTH

3 Rounds
6 Bench Press w/ 3 sec ecc
10 SA DB Bent Over Row

LEANX

3 Rounds:
30 Jumping Jacks
10 Bent Knee Rocks
10 Modified Windshield Wipers
10 Chalk Angels
10 Sec Tabletop Hold

-then-

Alternating Tabata
1. Handstand Hold
2. Hollow Body Hold

-then-

10 Min AMRAP:
10 Hops to Plate (45/25)
10 GTOH
10 Lateral Hops over Plate
10 Plate Russian Twists
10 Plate Sit ups

-then-

4 Rounds:
10 Pallof Press/Side
10 Banded Lateral Chops/Side
10 Side Planks with row/Side

BOX NEWS

  • New Years Challenge Sign-Ups are LIVE and on the Check-In desk. Registration will last from 12.16 – 1.3 (see link below for more information) 
  • Bring a Friend Day – This Thursday!!
  • Next Weeks Holiday Schedule 
    • Monday (Christmas Eve) – 12 Days of Christmas WOD
      • We will be posting Heat sign up sheets this Wednesday at the check-in desk for 7am, 7:50am, 8:40am, and 9:30am. Due to the amount of equipment once a heat is full we will not be able to fill it with anyone else. Please make sure you sign your name on the sheet, coaches will not be signing up athletes via requests. The gym will only be open for this WOD and will close after the last heat. 
    • Tuesday (Christmas) – Closed 
    • Wednesday
      • 8am CrossFit
      • 9am LeanX
      • 10am CrossFit
      • Close at Noon
    • Thursday – Return to Normal Schedule