WODs Saturday 12/21/13

23
Dec

WODs Saturday 12/21/13

Wow, what an amazing day! The first day of winter = 70 degrees??!!??

  When we planned this workout, we thought you would be toughing it out in the cold.  Are you all in cahoots with mother nature??

CF Class WOD: Strength: Bench Press

Met-con: 800 Meter Run 80 Double Unders 8 Deadlifts 600 Meter Run 60 Double Unders 6 Deadlifts 400 Meter Run 40 Double Unders 4 Deadlifts 200 Meter Run 20 Double Unders 2 Deadlifts

KB Class WOD: Strength: Floor Press 3×3 (3 reps R/3 reps L)

Met-con: 3 Rounds: 5 KB power cleans 4 KB thrusters 3 KB push press 2 KB overhead squat

all left, all right = 1 round

CFKids Class WOD: TEST DAY!!! Baseline repeat

CrossFit Striking WOD:

Partner Striking Cindy

25 AMRAP 5 Burpees 10 Slamballs 15 Combos (1-2) * Partners alternate rounds.  After combos, second partner begins their round while first completes 10 air squats. [gallery ids="47621,47620,47622,47623,47624,47625,47626,47627,47628,47629,47630,47633,47632,47631,47634,47635,47636,47637,47638,47639,47640,47641,47642,47643,47644,47645,47646,47647,47648,47649,47650,47651"]  ]]>