saturday/fun

CrossFit Poker!

WOD:
“30”
Run 2 miles
Wall Balls
Toes 2 Bar
Box Jumps
Thrusters
Sit-ups
Burpees
Happy birthday Brett

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1. 25 Ball Slams
2. 25 HRPU
3. 25 V Ups
4. 25 Super Jacks
5. 400 m Run
6. 25 Hang Cleans 95/65
Relay Style:
Round one:
One person from each team will race through event 1. After your teammate finishes, the remaining teammates will split the remaining exercises between them. The first team finished is rewarded by not having an extra 15 burpees at the end of the round. We will repeat with a new teammate and exercise through all six rounds. One minute rest between each round.
When your teammate finishes their solo exercise they must run and tag the team before the can start their round. When everyone is finished you all must smack the floor and yell time to TAP OUT!!

We will not be having class today so we can be in Branson to support our members that are competing. Here are your home WOD options:
#1. Run 5k for time! In the cold!!! Post your time.
#2. 3 Rounds
11 Burpees
22 Sit-ups
33 Squats
44 Bicycles (each leg)
Run 400 meters

Remember the fundamentals class at 10:30 am. It will truly be a Hungarian Squat Clinic. These classes are a great way for all of our members to quickly improve skills, movements, and improve WOD times!
Team Chipper
Pull Ups
Box Jumps/Step Ups
Push Press
Rev. Burpees
Push-ups
Lunges
Wall Balls

Wear a jacket and something comfortable to run outside in. It will be chilly at 9 am.
Partner WOD:
800 Meters
Max Burpees
Each
+
800 Meters
Max Jack Press
Each
You’re score will be a combo of time and reps.

Tag in! Tap Out!!
1. 25 wall balls
2. 25 toes 2 Bar
3. 25 Sit-ups
4. 25KB Swings
5. 400 m Run
6. 25plate Thrusters
Relay Style:
Round one:
One person from each team will race through event 1. After your teammate finishes, the remaining teammates will split the remaining exercises between them. The first team finished is rewarded by not having an extra 15 burpees at the end of the round. We will repeat with a new teammate and exercise through all six rounds. One minute rest between each round.
When your teammate finishes their solo exercise they must run and tag the team before the can start their round. When everyone is finished you all must smack the floor and tell time to TAP OUT!!

Team WOD:
Burpee Pull Ups
Box Jumps/Step Ups
Front Squats 115/55
Russian Twist (plates)
Weighted Gassers (ball)
Each team has 23 Minutes to setup their stations. Complete as much of the workout as possible and put their stations up. If your station is not put up when time runs out you are penalized as a team.
Only two people per team may be at each stations, you can switch stations at anytime, but you must stay at a station for a minimum of one minute. All teammates are working at the same time.
Once I explain the details you will have a few minutes to gameplan with your team…
Each teams station will have:
2 Pull Up Stations
2 Boxes
2 Bars 45/35
5×10’s
4×25’s
1x20lb Ball
1x10lb Ball
Utilize your equipment efficiently

CrossFit Poker!.!.!.!

Partner WOD:
Alternating movements for 4 rounds…
10 Burpees
20 Pull Ups
30 HRPU
40 Kb Swings #55/35
50 Plate Squats #45/25
Sneak Peek at Mondays WOD:
[vimeo http://www.vimeo.com/60423355 w=400&h=300]