Monday, December 14th

As a friendly reminder, each available time block will be limited to 15 athletes. You must register to attend.

CROSSFIT - REINDEER GAMES

Dasher

3 Rounds For Time (9:00 CAP)

18 Calorie Row

15 Wall Balls

12 Alternating DB Snatches

9 Toes-2-Bar

Rx - Wall Ball 20/14, 50/35 DB

Scaled - Wall Ball 14/10, 35/20 DB, Knee Raises

Masters - Wall Ball 14/10, 35/20 DB

Athletes will begin with 1 hand on the red wall.
At 3-2-1-GO athletes will run to their assigned rowers by the whiteboard to begin the WOD.
After completing the Row athletes will make their way across the room back to their wall balls.
The workout is complete when the athlete touches any part of their rower after all reps have been completed.
Both heads of the DB need to touch the ground and athletes may not the leg with freehand when doing alternating DB Snatches.

Dancer

In 7:00 Build To Heaviest Weight of:

1 Clean (can be squat or power)

3 Front Squat

Weight must be lifted off of the ground before time is up for complex to count. If the timer goes off and the athlete is in the middle of the lift the athlete may attempt to finish the complex.
Athletes must show full control and fully lockout on the final front squat.
If an athlete’s knee touches the ground during the clean at any point it will result in a no rep.

*TABATAS*

Row/Bike

Empty Barbell Push Press

Box Jump Overs

Ring Rows

Weighted Sit Ups

DO MORE. BE MORE. GIVE MORE. LIVE MORE.