12.16.20 Workout of the Day

Izzi

CF-843 Sweatshirts
Our annual CrossFit 843 hoodies will be ordered TODAY, December16th at noon. All sweatshirts will arrive before Christmas. Please sign up on our Members-Only Facebook if interested or see Martin with name & size. Thank you all for you support & Merry Christmas!

December Challenge
In effort to keep everyone engaged & to hold you all accountable during this holiday season, our December Challenge is to go an “extra mile everyday.” Whether that be running, walking, rowing, skiing, etc. Before or after class, at the gym or at home, just get it done & have some fun with this.

Echo Bike Challenge
Members-only, 50 calorie echo bike for time. Winning male & female will each receive a T shirt. Challenge ends December 24th.

Sign-ins
Please continue to sign in as this helps us coaches prep for class. Let’s all make it a 5-day excuse-free week of training.

Barbell
Strength: Deadlift: At tempo, 5 second ascent +5 second descent, building to wod weight, 5x3.
Conditioning: “Loch Ness Monster” For time
50 wall balls (20/14)
50 Box Jump (24/20)
50 wall balls (20/14)

-On the minute: 5 Deadlifts (225/155)-
-13 minute cap-
-Workout starts with the deadlifts.-

Interval
2 minute AMRAP
ODD:20/15 calorie row
Remaining time max DB hang C&J (35/20’s)
rest 1 minute
EVEN:20/15 calorie row
Remaining time max double DB power snatch (35/20’s)
rest 1 minute

-Repeat above for total 5 sets

calorie row substitutes:
20/15 calorie ski
15/10 echo bike
200 m sprint