FYI - On Saturday, December 4th we will be having an Elevated Crossfit Christmas Party! More details to follow, but plan on a good WOD, some breakfast and maybe even a raffle! Block the morning of December 4th out now!
ROSY WELT
8 Minute AMRAP
5 Strict Press 95/65
10 Push Jerk 95/65
20 Split Jumps
Rest 4:00
4 Minute AMRAP
5 Strict Press 115/85
10 Push Jerk 115/85
20 Split Jumps
“Kodiak” Teams of 2 8:30 a.m. Crossfit 16 min AMRAP Even rounds 400m run together Odd rounds 500m row 6 BMU 12 OHS 115/75 -rest 3 mins- 8 min AMRAP 50’ plate lunge 45/35 or 50’ plate push 25lbs 50’ hs
XXXIII OLYMPIAD 10:00 AMRAP 50 Double Unders 10 Pull Ups 10 Deficit Push Ups (4”/2”) Strength 10 minutes (every minute on the minute) Min 1: 1 Pause Rack Jerk @ 60-65% 1 RM Rack Jerk Min 2: 1 Pause Ra
STADE DE FRANCE 5 sets 20 GHDs (Or V-Ups) 15 Dumbbell Hang Power Clean (50s/35s) 50ft Dumbbell Lunge Walk (50s/35s) -rest 1:00 after each set- Strength RX 1 set of Max Effort Dead hang (hold on to the