Wednesday 12 December, 2012

By 12/11/2012 wod

For most Americans evolution of man looks a lot like this:

For us, who CrossFit, we look at human evolution like this:

 

And for one exciting, amazing out of this world Holiday Party we are going to summon our inner bowler and put our barbells and bumper plates down and pick up a bowling ball!

Come join us at The Alley this Saturday night,  December 15th, 2012 at 8pm to midnight.  Come enjoy good friends, good food, and a ton of good fun!  We will be partying with friends and fellow CrossFit box, CrossFit Elevation.  Bowling and shoes are FREE!!!

 

BB Gymnastics

1) Every 30 seconds for 5 minutes:

1 Power Snatch @ 75% (of max Snatch any style)

2) Every 30 seconds for 5 minutes:

1 Power Power Clean @ 75% (of max Clean any style)

WOD

1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec
1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height – elbows above bar), rest 45 sec.
1c) 4X5 Split Press – heavier than last week, rest 45 sec.

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