CrossFit Class at 12pm and 6:15pm only today. Essentials at 6:15pm still on. No Free Intro class tonight. Thanks and Happy Holidays!
WOD
“Cindy”
AMRAP in 20 minutes of:
- Pull-up x 5
- Push-up x 10
- Air Squat x 15
Or
“Mary”
AMRAP in 20 minutes of:
- Handstand Push-up x 5
- Single-leg Pistol Squat x 10 (5/leg)
- Pull-up x 15
Notes:
- Compare to Here
- If you have previously scored 20+ rounds on Cindy, then do Mary instead.
- Scale pull-ups to ring rows or bands, and scale push-ups to hands-on-box.
- If first time doing Cindy, consider scaling to “half-Cindy” (10 Minutes)
Holiday Schedule Reminders
- Thur 12/26: 12PM, 615PM CrossFit Classes Only, and Essentials at 615PM. No Free Intro.
- Fri 12/27: 8AM, 12PM, 530PM CrossFit Classes Only. C’ville Burn at 7AM is on.
- Sat 12/28: Regular Schedule, except no make-up class at 10AM
- Sun 12/29: Regular Schedule
- Mon 12/30: Regular Schedule
- Tues 12/31: Closed
- Wed 1/1: New Year’s Day Workout at 4PM Only
- Thur 1/2: Back to Regular Schedule
“12 Days of Crossfit” @ Crossfit Addict (1, 1,2, 1,2,3…)
1 squat snatch
2 box jump
3 push press
4 toes to bar
5 hang power clean
6 hog push ups
7 deadlift
8 wall ball sit up
9 kb swing (53#)
10 lunges (each)
11 wall balls
12 calorie row & burpees
29:36 @ 85# barbell
Cindy: 17 + 11
Cindy: 14 rx
15+2 push-ups (FROM)
10+29
21+3
Cindy: 11+27 (ring-row pull-ups, 2.5 sets full push-ups, 2.5 sets box push-ups, 7 sets knee push-ups)
12+3
Cindy 10 + 2 pull-ups
Cindy 10 + 29
15+ 26
My old PR was 13+15! The next step is work on RX-ing it
23 + 11