Tuesday January 5, 2016
Monday, January 4, 2016
twoseven

Family burpee time!

 

 

**Announcements, etc...** 

 

New 2016 membership rates (We're simplifying! ...No more contracts, only month-to-month and pre-pays!)

 

 

 

CROSSFIT

S&P Cycle: squat - PULL - press - pull - off

A. deadlift: 3-3-3-3-3; rest as needed

B. 10 rounds for time:

 

 

 

 

CSPORT

A. AMRAP in 4 min:
burpees: 1, 2, 3, 4, 5,.... (+1)
sit ups: 2, 4, 6, 8, 10... (+2)

B. 15, 12, 9, 6, 3:
strict press
push ups
renegade rows each arm

C. 15, 12, 9, 6, 3:
lunges each leg
KBS
ab wheels

D. 15, 12, 9, 6, 3:
knees 2 elbows
200m row each round
 

 

 

 

 

COMP

A. Power Snatch 3,2,2,1,1 rest 3-4 min

B. 10 min tech practice strength accessory that you need work with (ie. SL squat, CTB, HSPU, rope climb, etc)

+

10 sets:

8 CTB

8 Box Jumps 24/20

8 burpees

rest 1 min

 

 

 

KIDS 

A. 500m Row w/feet out of straps
then 2 rounds of:
15 wall squats
10 push up negatives
1 min hip bridge

B. EMOM for 5 min:
3 Thrusters
3 pull ups
3 wall balls

then...

EMOM for 5 min:
5 thrusters
5 pull ups
5 wall balls

then...

EMOM for 5 min:
7 thrusters
7 pull ups
7 wall balls

C. Core work:
3 rounds of:
20 mountain climbers
20 sit ups
20 level changes

 

 

 

 

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Article originally appeared on CrossFit Cadence (http://archive.crossfitcadence.com/).
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