Strength: 6×3 Sumo Deadlift for load at 80% of 1RM DL
WOD
For Time:
27-21-15-9
pull ups
thrusters (95/65)
*200m run after each set*
Fitness WOD
15-9-6
KB 53/35
V-Ups
Burpees
Then
6*9*15*
Goblet Squats 53/35
Russian Twists 53/35
*=200m Run
Ab Challenge
25 Straight Leg Situps
10 Medball Knee raises from rig(AHAP)
25 Butterfly Situps
10 Medball knee raises
25 T2B from floor
10 Medball Knee raises
Heres another challenge to all of the CFU members…last Monday we had 68 members post their scores on the whiteboard…lets make that 78 this Monday!! Time to get back on track!!
The “Maintain Not Gain” Challenge concludes today(Monday)…weigh in and let’s see who was able to Maintain and NOT gain during the “holidays”!!
CrossFit Kids Mondays/Thursdays 4-4:30; JrKidsFit 4:30-5! Starts MONDAY! 🙂
CFU All-Sports will start back up next Monday, January 11th! 6-6:30, 6:30-7, 7-7:30; call if you have questions!
Have a great first week of 2016!
Work Hard, Eat Clean, Be Blessed!
