Category Archives: Uncategorized

Wednesday 121415

Plank Holds
Wall Walk ups
Wall Holds
Shoulder taps on the wall

Don’t worry about getting to the sexy stuff like walking and freestanding until you can hold stable on the wall for at least 1 min without wiggling, or until you can somersault out of a failed attempt

WOD
50-40-30-20-10 reps for time of:
• Ab mat sit-ups
• Am. kettlebell swings 70/53#

Monday 121216

Happy 12 days of Christmas ya filthy animals! #crossfit #wod #12daysofchristmas

A photo posted by CrossFit White River (@crossfitwhiteriver) on

 

Chipper: Row, HSPUs, SDHPs, Burpees, T2Bs

For time:
• Row 50 calories
• 50 handstand push-ups or box pike
• 50 L pull-ups or jumpig pullups
• 95-lb. sumo deadlift high pulls, 50 reps
• 50 inverted burpees
• 50 toes-to-bars or knee ups
• Row 50 calories

12 Days of X-mas WOD

Join us at 1pm

This will be a super fun WOD with lots of moving parts. Expect for it to be messy and non-competitive although there are always ways to challenge yourself.  Elf will be playing in the background for you.

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

1 Rope Climb
2 Thrusters 115/80#
3 Front Squats 115/80#
4 Clean and Jerks 115/80#
5 Ring Dips
6 goblet squats
7 butterfly or jumping pullups
8 KBS
9 Snatch
10 burpee broad jumps
11 HSPU
12 D-Balls

Friday 120916

I applaud all of you who braved the cold adventurous run .  Well done.

Core: 50 situps for time

10 minutes to work on light to medium hang cleans.
Focus on driving through the heels.
Focus on fast and accurate receiving position.

WOD

10 rounds of:
•30 seconds of burpees
• Rest 30 seconds
• 30 seconds of KB thrusters 44#/26#
• Rest 30 seconds

Finish Core: 50 situps for time

Tuesday 120616

(Rowing) HOLLYWOOD

For time:
• Row 2 km
• 22 wall-ball shots, 30-lb. ball
• 22 muscle-ups or 11 pullups and 11 ring dips
• 22 wall-ball shots, 30-lb. ball
• 22 power cleans, 185-lb.
• 22 wall-ball shots, 30-lb. ball
• Row 2 km

Time Cap 40 min

Monday 120516

Push Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

We will be spending a ton of time this class to talk about form for the push jerk.

Rest a couple minutes between loads.

We will have an extra credit “burner” optional at the end if you feel the need.