CrossFit WOD
Four Rounds
– 1.1.1.1 Thruster (10 seconds between reps)
– 8 Ring Dips
– 3:00 Rest
Partner AMRAP – 10:00
– 100m Sprints
Note: P1 runs 100m, then P2 runs 100m.
Endurance WOD
Tabata
Eight Rounds
– Run/Row :20 on/:10 off
CrossFit WOD
Four Rounds
– 1.1.1.1 Thruster (10 seconds between reps)
– 8 Ring Dips
– 3:00 Rest
Partner AMRAP – 10:00
– 100m Sprints
Note: P1 runs 100m, then P2 runs 100m.
Endurance WOD
Tabata
Eight Rounds
– Run/Row :20 on/:10 off
CrossFit WOD
Tabata
– Situps x 8
– Lunges x 8
– Mountain Climbers x 8
3:00 Rest
AMRAP 3:00
– Double Unders
CrossFit WOD
Strict Press
– 10:00 to find 1RM
Front Squat
– 10:00 to find 1RM
7:00 Ladder w/ Patner
– Burpee
Note: P1 does one burpee, P2 does one burpee, P1 does two burpees, P2 does two burpees…
Endurance WOD
Run/Row
– 5:00 On
– 2:30 Rest
– 6:00 On
– 3:00 Rest
– 7:00 On
CrossFit WOD
“Helen”
Three Rounds:
– 400m Run
– 21 KB Swings
– 12 Pullups
Some inspiration/motivation for this WOD.
This year’s Jingle Bell Run and our Holiday Bash were a success! Thank you to those who attended these events.
2012 JINGLE BELL RUN /WALK FOR ARTHRITIS
We collected $680 for the Arthritis Foundation and had 17+ runners and walkers on our team with several gym members on other teams. View the Racing Results. We’d like to recognize the following members and coaches for their performance at the Jingle Bell Run:
We’d like to recognize the following members and coaches who won awards at the Holiday Bash:
2012 COACHES AWARDS
2012 BONEYARD AWARDS