WOD

Warm up,
6 minutes Emom as a class
Even Minutes Row 30 seconds
Odd 20 air squats.. perfect air squats

Strength
Front squats 5 sets of 5
This needs to be heavier than your sets of 7 last week.
85-90 percent of 1 rm. 5 sets at that heavy weight. 3-4 warm up sets.


WOD- *Instead of ghd do toes to bar or sit ups.
7 2-minute rounds of:
20-cal. row
Max rep GHD sit-ups

There is no rest between rounds.

Scroll for scaling options.
Post total number of sit-ups completed to comments.


Related:
CrossFit WOD 180612 Tips With Rory McKernan
• Read: The Glute-Ham Developer Sit-Up


Scaling
The row portion should be completed in about 1 minute, allowing the second minute to be used to accumulate sit-ups. Reduce the calories if needed. Beginner and intermediate athletes may want to avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option
7 2-minute rounds of:
16-cal. row
Max rep GHD sit-ups, to parallel

There is no rest between rounds.

Beginner Option
5 2-minute rounds of:
12-cal. row
Max rep sit-ups

There is no rest between rounds.

Gym will be closed today. Spend time with your family and friends. Don’t count your macros, enjoy your day. Enjoy Life!
Merry Christmas!

Just a Wod today
This is long- no strength today. we are only open in the morning.
Hours are
Christmas Eve-
Classes at 5am, 6am, 9am, 10 am, then OPEN gym from 11am to 12 noon. No night classes
Christmas Day- Closed
New Year’s Eve- Classes at 5am, 6am, 9am, 10 am then open gym from 11am to 3pm. No night classes
New Year’s Day-Closed

Candy
5 rounds for time of:
20 pull-ups
40 push-ups
60 squats

OR

“Filthy 50’s”
For time:
50 Box jump, 24″/20″
50 Jumping pull-ups
50 Kettlebell swings, 53/35
50 Steps, Walking Lunge
50 Knees-to-elbows
50 Push press, 45/35
50 Toes to Bar
50 Wall ball shots, 20/14
50 Burpees
50 Double-unders

40 minute cap.. is anyone going to make it to the deadlift bar?? 4 minute rest required before the deadlift

Sunday Funday teams of 2 or 3

200 calories on the bike
175 Burpees
150 Snatches 95/65
125 wall balls
100 Slam Balls Over the Shoulder
75 Knees to elbow.. actually hit or elbows (or 125 sit ups)
50 Pistols or 100 air squats
25 Strict pull ups
Rest 4 minutes!!!
Then
30 deadlifts 315/205

Endurance is back… all that crappy Holiday food is piling up. Time to burn it off.
8am-
3 rounds for time
Run 1 mile
row 1600

Scaling 2 rounds or  1 round for beginners

9am- Mobility

10am-
partners

80back squats 135/95
60 toes to bar
50 cal bike

80 front squats115/75
60 toes to bar
50 cal bike

80 overhead squats 95/55
60 toes to bar
50 cal bike

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