Warm-Up
Coach’s choice
WOD prep
Dead Lift
Build to Wod weight
WOD
PJ
Teams of 2 divide the reps and calories however you like.
AMRAP 22
12 Dead lifts (205, 135)
15 Hand stand push-ups
18/13 Calorie row
*The load for the dead lift you should feel comfortable moving 6 rep
Option 2:
AMRAP 22
12 Dead lifts (155, 105)
15 Box Hand stand push-ups
18/13 Calorie row
Option 3:
AMRAP 22
12 Dead lifts (135, 95)
15 DB strict press
18/13 Calorie row
Post WOD
Foam roll thoracic spine.
CFS Brief:
New Year’s Eve Party @ CFS 8 pm to Midnight.
Pizza and snacks provided.
BYOB
If you have a Teenager 13+ in the CrossFit program you may bring them along with you to WOD and play games.
WOD @ 8:30 pm
Games from 8 pm – Midnight:
Ping pong, Badminton, Can-Jam, Spike Ball, Basket ball and Bocce Ball.
Watch the ball drop at Midnight and celebrate the New Year.
PJ: “The Dottirs” 8+35 | 135# DL | Becka: 10 Push Ups on Rings Deb: 5 Strict HSPU to 1 Ab Mat | 13 Calories on the Rower
A great tribute WOD to a young Ashland High Football Coach who recently passed after a battle with cancer. Good energy at 5:30 this morning and great to have Bryan join us! And a shout out to Rob in the 6:30 class for pulling at over 3,000 cal/hr during his row segment! Thanks Hanna for another great workout!
Pj. Andrew and Balaj?? #135 DL and #30 DB press. Split reps on DL and PP with Andrew. Did 18 cals per round. Lost track at 6 rounds. A good grinder.
Elizabeth & Lady Gagan
7+34 @ 25# DB press
Lady G went upside down on the box. Thanks for a great 9:30 Hanna!
Fun noon. Big group.
Did this one alone with 1 min rest between rounds. Got 6+3 with DL @225#
PJ: The coffee dottirs: 10+6 | 44# KB DLs, 15# strict press
I didn’t make the connection that this was for PJ Ferrier. My kids both knew him and my son is very close with his sister. Our town mourns his loss and we are praying for another young man who is battling the same form of cancer. Cancer sucks.