Remember to come join the party this Friday

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 122816

Whats your favorite CrossFit named workout?

Body Weight Challenge Day 42 - 84 Burpees

FULL!

Samson Stretch
Pass Through’s
Figure 8’s
Hip Mobility
Squat Therapy
Shoulder Mobility
Shoulder Therapy
Dynamics
Frankensteins
Duck Walks
Broad Jumps
High Knees
Butt Kicks
Side Shuffle
Karaoke
Sprint/back pedal

Back Squat

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

Back Squat

One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over)

Metcon (Time)

For time:
9 Thrusters (135/95 lbs)
18 Toes to Bar
7 Thrusters
14 Toes to Bar
5 Thrusters
10 Toes to Bar

Cash Out

42 Burpees

Out of Town WOD

5 Rounds For Time:
3 Tuck Jumps
3 Squats
3 Broad Jumps

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource