Announcements
Our 12 Days of Christmas WOD and White Elephant gift exchange will be on Dec 19th! Workout at 5:30pm, gift exchange, food and drink to follow. (Workout for all classes that day will be 12 Days of Christmas, you are welcome to attend the gift exchange only beginning at 6:30pm)
Donation boxes are out! Please bring any winter clothes, new toys, and/or journals to one of our 3 causes this season and bless those who would otherwise be without this Christmas season. Thank you!
CFPC – CrossFit
Warm-up
Everything Warm-up (No Measure)
3 rounds of 10 reps of:
Russian baby-makers (5 per round)
Overhead Squat with PVC
Sit-ups or GHD Sit-ups
Back-extensions or Supermans
Pull-ups or Ring rows
Hand Release Push-ups
Metcon
For each 6 min AMRAP, perform the 400m run and with the remaining time perform as many complete sets of the number specified on that segment. Only complete sets count and will be recorded as “rounds”. Begin with a new score on each AMRAP and scale weight or movement to appropriately accomplish multiples of these set numbers. All sets must be “unbroken”, but no-reps will not disqualify your set so long as you achieve the target number of good reps. Larger sets can also be performed- 15 pull-ups unbroken will count for 3 rounds, but 14 reps will only count for 2…so be careful and break before failure 😉
A: Metcon (AMRAP – Rounds)
6 min AMRAP
400m Run
Max sets (“rounds”) of 5 Pull-ups
Rest 2 minutes
B: Metcon (AMRAP – Rounds)
6 min AMRAP
400m Run
Max sets of 10 Wallballs (20/14#, 10/9′)
Rest 2 minutes
C: Metcon (AMRAP – Rounds)
6 min AMRAP
400m Run
Max sets of 5 Overhead squats (115/75#)