Hello everyone we hope to see you all here for our 3rd annual Holiday party. This is a pot luck style event so please bring something delicious!!!!
Start time- 4:00pm
Where- at the Box
When- Saturday (today)
It is an ugly sweater themed party but please feel free to dress up if you like. We are going to have a pretty intense tournament of Cornhole so make sure to get in on the action!!! We will have sign ups and the winners will receive a little swag bag courtesy of CrossFit Ohana. This is a partner event!!
We will also have a movie or two going on and please feel free to bring some drinks to share;-)
Again we hope to see you all there!!!!
Skill (15 minutes)
-holds (on and off the wall)
-if successful in finding stillness progress to walking
*use of spotter off the wall
Strength/Technique (15 minutes)
-Jerk (push or split)
*look for consistency
WOD (goal<7 minutes)
take 60% of heaviest successful lift from above
-30 shoulder to overhead
These ladies… pure awesomeness!!!
Mobility WOD (12 minutes)
4 min EMOM
-10 sit ups
5 min EMOM
-4 alt front rack lunges (165#,105#)
-4 push press (same bar)
6 min EMOM
-5 power cleans (165#,105#)
-8 reps back squat at 75% of 1RM
Don’t forget that your CFO Holiday Party is this Saturday from 4-10pm. Pot luck style and a nasty corn hole tournament with some movies and wine. BE THERE. Check the Facebook post for food.
-9 reps back squat at 70% of 1RM
Strength/Technique (15 minutes to establish 2 back to back lifts at a weight, NOT touch and GO but no “rest” in between)
-clean and jerk
Every 3 minutes for 24minutes
-max row 250m
*right down each interval time and try to stay consistent at a maximal effort
Very important…. find out why!
Skill (10 minutes)
14 min AMRAP
-3 deadlifts (275#,155#)
-5 box jump overs (24″,20″)
-7 kettlebell swings (32kg,24kg)
-10 reps back squat at 65%
Get em girl!! Lia getting after her pull ups!
WOD (Goal<12 minutes)
-50 wall balls
-40 pull ups
-30 push ups
-20 sit ups
-10 below the knee hang squat snatch (135#,95#)
-11 reps back squat at 65% of 1RM
#thesecret We will miss you Isabella you are one of a kind!!
Mobility WOD (10minutes)
5 rounds for time
-5 thrusters (165#,105#)
-7 toes to bar
-9 kettle bell swings
Socks are in…sorry for the delay. If you were on the original thread a few months back then you have first dibs. I have extra so please just let me know if you want a pair. Different sizes are available and we have crew as well as knee high.
Skill (6 min)
Strength (15 min)
8 min EMOM
-10 weighted ring dips (40#,20#)
-rest of minute max double unders
-13 reps back squat at 65% of 1RM
So happy for you!
Strength (12 minutes)
-1 strict press
-2 push press
-1 split jerk
*start at 60% of your clean and jerk and go up from there
Teams of two
-10 burpees each after each frame done in unison
*must alternate who starts each frame
*two separate scores, final time of completion after your last burpees and total score
-14 reps back squat at 65% of 1RM
Birthday girl just crossing off another goal for her bday! Great work Stephanie and happy birthday!
Skill (15 minutes)
those that are proficient
-2 rope accents w/out coming to the ground before starting your second
-2 min rest between rounds
WOD (goal<12 minutes)
-5 reps (7 cycles = 1 rep) (95#,65#)
*hands on the bar at all times and bar cannot rest on the ground, if the bar needs to come to the ground that will equal 1 rope accent before continuing
*cannot combine any of the movements as there need to be a pause after each movement is executed.
-15 reps back squat at 60% of 1RM
Need a little extra time on some movements, need some mobility, want to hang out in this awesome place… come to Open Gym.