WODs 12.27.16 - 12.30.16 - Closed Monday

We hope that everyone is having a great Christmas and holiday season! We also hope that you are getting excited about 2017. Something tells me it's going to be a great year. 

We have an intro to fitness course starting January 3rd. This is going to be a three week course that will meet 3 times per week. This is the perfect opportunity for someone you know to make a resolution to get in shape and actually accomplish it.  If you are a current member you can use the discount code getfit2017 to save 20% off the intro course.  Please share with your friends.  Click here to get more info or to purchase.  http://crossfitj19.com/introcourse/

TUESDAY

TEAMS OF 3 OR 4

100 PUSHUPSs (one member must be in plank)

100 KB Push Press 35/26 in each hand (one member must be hanging from pull up bar)

100 Air squats (one member must hold KBs overhead)

1000m run all members must run together with one member holding a sandbag overhead at all times

WEDNESDAY

CROSSFIT.COM 12/19/2016

4 Sets not for time

2 WEIGHTED PULL UPS AHAP

3 STRICT PULL UPS

4 KIPPING PULL UPS

FIT ALTERNATE WORKOUT OR CROSSFIT SCALE

2 WEIGHTED RING ROWS YOU CHOOSE WEIGHT

3 RING ROWS UNWEIGHTED

4 JUMPING PULL UPS

Then from Ben Bergeron

AMRAP 3 min

75 DU Buy In    

15 DL 185/135

15 bar facing burpees

Rest 2 min

AMRAP 3 min

75 DU Buy in

10 DL 225/155

10 Bar facing burpees\

Rest 2 min

AMRAP 3 min

75 DU Buy in

5 DL 275/185

5 Bar face burpees

Only one set of jump roping per 3 min AMRAP/Singles will still be 75

THURSDAY

TEAMS OF 2

ONE PERSON WORKING AT A TIME

30 MIN AMRAP

50 CALS

50 WB 20/14

50 CALS

50 THRUSTERS 75/55

50 CALS

50 OH WALKING LUNGES 75/55

Friday

The Ball Drop 2017

1000 meter run with sandbag (1000m)                
9 T2b
8 HSPU or Deficit Push Ups          
7 STO   135/95
6 C2B                
5 Bear complex  135/95              
4 Bar MU                
3 Thrusters 135/95
2 Snatch 135/95
1 Squat Clean Thruster 135/95
                
20 Burpee Box Overs 24/20                

17  Box Jumps 30/24