17-1-12

REMINDER WE ARE CLOSED THIS SATURDAY AND SUNDAY.
Come by the Polar Throwdown 9-3pm and the Holiday party 7pm – 12am


CrossFit WOD

AMRAP20
10 Double Unders – 20 singles
50 Front Squats RX 95/63lb – S 65/43lb
25 Double Unders – 50 singles
40 Front Squats 135/95lb – 85/53lb
50 Double Unders – 100 singles
30 Front Squats 165/113lb – 115/73lb
75 Double Unders – 150 singles
20 Front Squats 185/123lb – 135/93
100 Double Unders – 200 singles
10 Front Squats 205/133lb – 155/103lb

If you complete all of the reps:
RX: Max Rep Ring Muscle Up
Scaled:Max Rep Hand Release Push-up

Mobility:
Frog
Barbell Quad Mash
Barbell Calf Mash

 


7PM BodyFit:

2 Person Team Workout
AMRAP 25
50 Cal Row

100 Lunges
50 Cal Row
80 Kettlebell Swings
40 Cal Row
40 Dumbbell Push Press
30 Cal Row
30 Goblet Squats
20 Cal Row
20 Push-ups
Max Cal Row