WODs 12.14.15 - 12.18.15

Grinch Games teams to be announced tomorrow!  Can't wait till Saturday!

New intro class will start January 5th.  This class will fill up quick due to new years resolutions! If you know someone that has been talking about trying CrossFit, please let them know. 

Monday

3x7/13 @ 68% of 1 RM FS

then

Midline Mania

30-24-18-12-6 FRL Steps Alternating

Rx+95/65 RX 75/55 Scaled 65/45

25 ft HS WALK or SUB :30 sec HS Hold

:20 sec L Sit Hold

Workout ends on final L Sit Hold

Tuesday

10 min to find

Max Clean and Jerk

then

With 1RM Clean and Jerk weight

4 Rounds

4:00 min to complete

400m run

15 Pushups

ME DL with 100% of Clean and Jerk weight

Wednesday

EMOM 25 min

Min 1 45 sec ME Burpees 15 sec rest

Min 2 - 45 sec ME DU 15 sec rest

Min 3 45 sec ME Cal Row 15 sec Rest

Min 4- 45 sec ME Air Squats 15 sec rest

Min 5 Rest

Total reps is score

Thursday

EMOM 10 Min

20 sec on/40 sec off

Min 1 PP-95/65

Min 2- WB 20/14

then

21-15-9

KB Thrusters 53/35

K2E

BJ

20 Min Cap

Friday

Run 5 K