WOD for 12/31

New Years Eve Hours: 6am, noon, 4pm.

New Years Day: Come ring in the new year with a WOD you won’t forget all year long at 12pm. No other class times on New years day.

Workout for 12/31

Burn it off before you put it back on tonight!

A. 5 Rounds for time:
– 50 Double Unders
– 10 Burpees
– 15 Toes to Bar

B. Heavy Cindyish: 5 Rounds of for time:
– 5 Weighted Pull ups
– 10 Clapping Pushups
– 15 Goblet Squats (53/35)

If you are looking for a place to spend New Years, Rachel is having a party open to everyone at Omnia. Info is below. Whatever you do, have fun and be safe. Can’t wait to see what 2014 has in store for everyone.

https://www.facebook.com/events/422859991176630/?previousaction=join&ref_dashboard_filter=upcoming&source=1

WOD for 12/30

REMINDER: NEW HOURS START TODAY
– 6am, noon, 4pm, 5pm, 6pm, 7pm

Strength:
– 6×5 Front Squat (100% BW)
– 6th set is max reps at that weight, minimum of 5.

WOD:
A. AMRAP 3 Minutes:
– 10 Air Squats
– 8 Toes to Bar
– 6 Pushups
**Rest 3 Minutes**
AMRAP 3 Minutes:
– 10 Air Squats
– 8 Toes to Bar
– 6 Pushups

B.
– 5 Minutes ME Pistols
**Rest 2 Minutes**
– 5 Minutes ME HSPU

WOD for 12/27

REMINDER: Starting next Monday (12/30) the new hours will be: 6am, noon, 4pm, 5pm, 6pm, 7pm

Workout for 12/27
Strength/Skill:
– 3×10 Back Squat (80% BW)

WOD:
A. Every 30 seconds for 5 minutes: 
2 Power Snatch (135/100)

B.
AMRAP 4 Minutes:
– 3 Squat Snatch (95/70)
– 7 Pushups
**Rest 2 Minutes**
AMRAP 4 Minutes: 
– 3 Power Snatch (95/70)
– 7 Handstand Pushups

Don’t forget tomorrow is the Omnia Ski Day up in Breck. We will post a meeting time/place. Otherwise, try to text Cheez or Rj to find out when and where.

WOD for 12/26

12 Days of CrossFit:
For Time:
1 Hang Power Snatch – (95/65)
2 Power Cleans – (95/65)
3 Deadlifts – (95/65)
4 Thrusters – (95/65)
5 Burpees
6 Pull ups
7 Kettlebell Swings – (72/53)
8 Box Jump – (24/20)
9 Double Unders
10 Push Ups
11 Wall Balls (20/14)
12 Knees To Elbows

*Start with 1, then 2,1, then 3,2,1, then 4,3,2,1 and so on. Last round begins with 12.

**Today’s hours:
6am, noon, 430pm, 530pm

***Starting next monday (the 30th) we will have new hours:
– 6am, noon, 4pm, 5pm, 6pm, 7pm

WOD for 12/19

Skill/Strength:
AMRAP 4 Minutes:
– 3 Squat Snatch (135/95)
– 7 Pushups
*Rest 2 Minutes*
AMRAP 4 Minutes: 
– 3 Power Snatch
– 7 Handstand Pushups. 

WOD: For Time
– 800m Run
– 70 Double Unders
– 60 Slam Balls (30/20)
– 50 Wall Balls (20/14)
– 40 Hang Power Cleans (95/65)
– 30 Ring Dips
– 20 Hang Power Snatch (95/65)
– 10 deficit HSPU (45/35)