Thursday, 12/31/2015

Earn your celebration! Come in for this epic WOD!

NO 6 p.m. or 7 p.m. classes on Thursday (New Year’s Eve)! Classes at 6 a.m., 9:30 a.m., and 5 p.m. Open Gym at 3:30 p.m. – come in for an EXTRA special WOD to start your celebration off right!

No Classes on Friday, 1/1. Open Gym at NOON (this is a change from previous announcement).

WOD:
New Year’s Eve Smash Up
Inspired by Pat Sherwood’s Monday Monster Mash
Written by Coach Cat and Coach Tom (owner of CrossFit)

Start at 0:00
21-15-9
Front Squats (135#/95#)
Burpees

At 10:00
2 Rounds:
50 Double Unders
35 Sit-Ups
15 Shoulder to Overhead (135#/95#)

At 20:00
Complete the following:
50 Pull-Ups
25 Bench Press (135#/95#)
Partition as Needed

At 30:00
Row 2,016 meters

Compare to: 12/31/2014

Post your results to the comment section.

Advertisements

  One thought on “Thursday, 12/31/2015

  1. "AM" Pete
    December 31, 2015 at 2:09 pm

    very epic…2+9, 1+95 (singles), 27:30, & 38:30. wahoo heart rate monitor showed 1407 calories for 1.5 hours. Happy New Year!!!!

    Like

    • Coach Cat
      December 31, 2015 at 2:39 pm

      I’m getting myself a heart rate monitor for my birthday! Good work today! So jealous of that row!

      Like

  2. Coach Cat
    December 31, 2015 at 2:38 pm

    6:57
    6:02
    4:57
    9:59

    All rx’d and major improvement from last year! HAPPY NEW YEAR CFC!!!! ❤ you all!!!

    Like

  3. January 1, 2016 at 12:59 pm

    38:18 (not including equipment wait time)
    WOD1: 6:58 – 95#
    WOD2: 19:55 – singles 3:1, 95#
    WOD3: 29:39 – 75#
    WOD4: 8:18
    Better than last year and finished each WOD.
    Happy New Year!

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s