Warm-Up:
Coach’s choice
WOD prep:
Prep the Dumbbell snatch and wall balls to WOD weight.
WOD:
Option 1:
EMOM 21
Minute 1 10 Wallballs (20,14)(10′ target)
Minute 2 10/7 Calorie bike
Minute 3 10 Dumbell snatches (50,35)
Option 2:
EMOM 21
Minute 1 10 Wallballs (20,14)(10′, 9′ target)
Minute 2 10/7 Calorie bike
Minute 3 10 Dumbell snatches (40,25)
Option 3:
EMOM 21
Minute 1 10 Wallballs (14,10)(9′ target)
Minute 2 10/7 Calorie bike
Minute 3 10 Dumbell snatches (30,20)
Post WOD:
Agile 8
CFS Brief:
Adjusted Holiday Schedule 12/24, 12/31 & 1/1
The class schedule will be adjusted on the following dates:
- Tuesday, 12/24
7:30 am Adult CrossFit
9:00 am Adult CrossFit
10:30 am Adult CrossFit
12:00 pm Adult CrossFit
No kids class - Wednesday, 12/25
CLOSED - Tuesday, 12/31
7:30 am Adult CrossFit
9:00 am Adult CrossFit
10:30 am Adult CrossFit
12:00pm Adult CrossFit
No kids class - Wednesday, 1/1
11:00 am Adult CrossFit
-No kids/teens classes
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– Regular Registration $49 January 7th to January 12th
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EMOM 21. #40DB. Nice steady EMOM to start the week.
EMOM 21: 14# WB to 9′, 25# DB snatch
It was nice to see some different faces at the 6:30AM class this morning. I started to push myself towards 10′ wall balls this morning. They were inconsistent, but I did hit enough to know that this is something I need to keep working at.
Holiday breakfast tomorrow Tuesday 24th!
Meet at the box at 8am and we’ll decide where to go.
EMOM21: 14# WB to 9′ Target | 25# DB Snatch
My primary focus for this workout was on consistent sets of 10 wall balls and secondary was sprinting the 7 cal bike. I chose a lighter weight for the DB snatch to work on the technique and move those along. Overall, I wanted to keep my first round at the same pace as my 21st round. Fun to share a bike with Ilana which meant we essentially followed one another through the workout 🙂 Also, super fun to be sandwiched between JL and Ryan on the bike. Thanks Hanna!! I love your headband 🙂
EMOM 21
10 wall balls #20
10 cal bike sprint
10 Dumbbell snatches #50
For the time wrong. Meet at the box at 8:30 am tomorrow (not 8am).