Partner WOD

Holiday Body Weight Challenge Day 3

- Here is the challenge..

6 burpees today and continues on adding 2 every day until Jan. 5th which will be 100 burpees!!!

The point of the challenge is to keep you engaged and doing something physical no matter where you travel or what you do.

Here’s the kicker?.. if you miss a day, you must make up the day you missed and that days, so it will behoove you to not fall behind. When you start getting further into the challenge you don’t have to do all your burpees at once, you can spread them throughout the day.

What is a Burpee? What is a 100 burpee challenge? We love to hate these little demons of endurance. How do we learn to appreciate them? By doing more of them! We are going into the winter season, slowly but surely and what a good way to pass the time indoors while staying conditioned …

We are doing a contest for you as well. Take a funny picture or make a video of you doing Burpees in a cool place.

Post it to our Facebook event here! then tag CrossFit Hard's page by doing @crossfithard.

At the end of the challenge we will do something special for the best picture or video.

Stay engaged. Have fun. Do some burpees, and don’t let your fitness fall behind this holiday season!

What's cooking this weekend??

Warm-Up 8

Dynamics
Rowing Technique
Foam Roll
2 x 10
Ring Rows
Ring Pushups

Metcon (AMRAP - Reps)

In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of Wall Ball Shots
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jumps
60 seconds of Rest
60 seconds of Push Press (75/53 lbs)
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest
One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds.

Cash Out

6 Burpess

Then:

5 Sets not for time of:
20 V-ups
15 Tuck Crunches
20 Second Hollow Hold
20 Second Arch Hold (Superman)

Out of Town WOD

6 Burpees then:

For Time:
Run 1 mile
100 Push-ups
200 Squats
Run 1 mile

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