Thursday - 12/22/16

WORKOUT OF THE DAY

Turkish Get-up

  • 1-1-1-1-1-1

8 Minute Ladder

  • +5 Russian Kettlebell Swings
  • 60' Walking Lunge
    • Rx1 = 16/12 kg
    • Rx3 = 32/24 kg
      • Score = Total Reps
      • 5 = 5
      • 10 = 15
      • 15 = 30
      • 20 = 50
      • 25 = 75
      • 30 = 105
      • 35 = 140
      • 40 = 180
      • 45 = 225
      • 50 = 275

TWELVE DAYS OF CROSSFIT STRONGTOWN

  • Day 1 - Clean & Jerk (full squat)
  • Day 2 - Barbell Lunges
  • Day 3
  • Day 4 - Lateral Bar Burpees
  • Day 5 - Chest to Bar Pull-ups
  • Day 6 - Box Jumps (24/20")
  • Day 7 - Kettlebell Swings (24/16kg)
  • Day 8 - Wall Ball (20/14 lbs)
  • Day 9
  • Day 10 - Toes to Bar
  • Day 11 - Push-ups
  • Day 12
 Raff and the 9:30 class starting their Dirty Thirty.

Raff and the 9:30 class starting their Dirty Thirty.

 Jess looking strong on her kettlebell swings.

Jess looking strong on her kettlebell swings.

 Adam flying through his toes to bar.

Adam flying through his toes to bar.

 Ang, Kelly, and Sophia working through their front squats.

Ang, Kelly, and Sophia working through their front squats.

 12/21/16

12/21/16