Friday just got Nasty
Normal Schedule through Saturday, December 24
Sunday, December 25: Closed
Monday, December 26: Sunday Schedule
A: Press 3-3-3 @ 85% of your 1 rep max
Three Rounds For Time:
7 Muscle-Ups (Post Elements: 21 Pull-Ups, 21 Dips)
10 Hang Power Cleans 135#/95# (Post Elements: 95#/65#)
How not training can help you make progress
CrossFit pick-up lines
Cider-braised bratwurst with onions and peppers
Health-bent‘s holiday gift guide 2011
Victoria’s Secret 2011 fashion show: Afterthoughts
A few more shots from our recent ice-skating outing, organized by Coach Will. Stay tuned to our Events page for new events in 2012!:
**Please note that the Saturday High Noon Hero WOD will not be happening on December 24 or December 31, but will return the following Saturday in January 2012.
In the meantime, here’s a report from our High Noon Hero WOD organizers:
High Noon Hero WODders,
Just want to keep everyone updated that after a phenomenal start these past three weeks, “High Noon Hero WOD” is closed for the holidays but will resume January 7, 2012. Great work and great job to everyone who came out and gave it their all. Doing “Murph” with everyone was an amazing experience and following it up the next week with “Mr. Joshua” was almost better. We had so many people, we needed to run two heats. Last week was the inaugural WOD in the new space and the crew that showed up for “Brenton” hit it hard. It was great training with everyone and we are looking forward to many more High Noon WODs with everyone.
Enjoy the holidays and maybe hit a Hero WOD somewhere!
-Jason L., Mike W., Jamie F. & Jason W.
Here’s what’s on tap for Saturday’s WOD classes:
A. Back Squat 3-3-3 @ 85% of your 1 rep max
B. “12 DAYS OF CHRISTMAS”
Rep scheme follows the song: 1, 2-1, 3-2-1, etc. Anyone wearing an ugly Christmas sweater for the duration of the WOD may subtract two minutes from their time.
1. Handstand push-up
2. 24″ Box Jumps
3. Thrusters (95#/65#)
6. Toes to Bar
7. Wallballs (20#/14#)
8. KB Swings (24kg/16kg)
10. Overhead Lunges (5 each side, 45#/25# Plate)
11. Hang Power Cleans (95#/65#)
12. Snatches (95#/65#)