Dec 15, 20201 min read

Wednesday, December 16th

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

CROSSFIT

Comet

2 Rounds For Time (CAP 9:00):

10m Overhead Walking Lunges With Plate

20 Pull-Ups

10m Overhead Walking Lunges With Plate

20 Weighted Sit-Ups

Rx - Plate 45/35, Med Ball 20/14

Scaled - Plate 35/25, Med Ball 14/10, 20 Jumping Pull-Ups

Masters - Plate 35/25, Med Ball 14/10

For jumping pull-ups, the bar will be set up so it is at least 6 inches above the top of the athlete’s head when the athlete is standing tall. At the bottom, the arms must be fully extended.
Athletes will begin with one hand on the red wall. At the start of 3-2-1-GO athletes will run to their plate placed on the 10m marking closest to the whiteboard and begin their workout with OHWL. All plates will begin flat on the ground.
The athlete's knee must touch the ground. Athletes must stand to a full extension after each lunge.
Weighted Sit-Ups, the ball must touch the ground behind the athlete’s head and in front of the athlete.
After the athlete is finished with their final round of Weighted Sit-Ups the athlete must touch the red wall to complete the WOD.

Cupid

For Time (6:00 CAP):

4 Rounds

10 Deadlifts

10 Bar- Facing Burpees

Rx - 225/155

Scaled - 165/110

Masters - 185/125

RX must jump single or double footed. If the athlete steps over they must return back to the other side and jump, you do not need to do another burpee.
Scaled may step or jump over the barbell.

20:00 EMOM

Minute 1: Russian KBS

Minute 2: Sit-Ups

Minute 3: DB Snatches

Minute 4: Box Jumps

Minute 5: Rest

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