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Come join the CrossFit Hard community for Happy Hour drinks and appetizers! What better way to celebrate the Holiday Season with family and friends!

Friday, December 30 at 5:00pm.

Del Frisco's Grille, 11800 Grand Park Avenue, North Bethesda, MD 20852

 

WOD 122316

What TV re-run do you sit down to watch whenever its on?

Body Weight Challenge Day 38 - 76 Burpees!!!

Please make note of the schedule for these next couple of weeks and plan workouts accordingly.

As always, please register in advance for all classes you plan on attending.

CHRISTMAS SCHEDULE

Monday, December 19th - Friday, December 23rd - NORMAL FULL SCHEDULE

Saturday, December 24th only 9AM Class today - 12 Days of Christmas WOD all other classes cancelled

Sunday, December 25th & Monday, December 26th CLOSED - NO CLASSES

NEW YEAR SCHEDULE

Tuesday, December 27th - Friday, December 30th - NORMAL FULL SCHEDULE

Saturday, December 31st only 9am and 10am Classes today

Sunday, January 1st CLOSED - NO CLASSES

Monday, January 2nd NORMAL FULL SCHEDULE - TIME TO GET BACK TO THE GYM!!!

Warm Up 3

2 Min of Single/Double Under
Agility Ladder - Burpee Challenge
Two Rounds:
20M Walking Lunge with Twist
10 Leg Swings (Front/Back & Side/Side)
Inch Worm Progressions
16 Mountain Climbers (8/side)

Mobility
Hamstring Stretch Band - Lay on back, band around the foot, leg straight
Thoracic Stretch over PVC
LAX Shoulder

Back Squat

Every 3 minutes, for 9 minutes (3 sets) of:
Back Squat x 5 reps @ 80+% of your 1-RM

Metcon (Weight)

Every minute, on the minute, for 15 minutes:
Minute 1 – 5 Single Arm DB Snatches (go heavy)
Minute 2 – 10 Pull-Ups (or Ring Rows)
Minute 3 – 15 Box Jump-Overs

Score the final weight used for the sntaches

Cash Out

76 Burpees

Out of Town WOD

Annie
50-40-30-20-10
Double Unders
Sit-ups

Then 76 Burpees

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