12.9.17 WOD

Team WOD (Teams of 2):
200 KB Swings – 53/35
150/135/120 Calorie Row
100 Hang Squat Cleans – 95/65

-One partner works at a time.
-Alternate working as needed.

You’re Invited! The 7th Annual CFPD Holiday Party

***The 7th Annual CrossFit Pearl District Holiday Party***
Saturday, December 9th, 2017. 7 o’clock in the evening @ CFPD.

A festive evening of enjoyment for members, family, and friends of CrossFit Pearl District. Come dressed in your best cocktail or festive holiday attire (santa suit, holiday armadillo costume, etc…) and be ready to spread some holiday cheer! We ask that attendees bring an appetizer or beverage to share. We look forward to celebrating the holiday season with you all!

 

12.8.17 WOD

Gymnastics:
Ring Muscle-Ups Progressions

WOD:
AMRAP in 20 Minutes of:
300m Run
15 Push-Ups*

*Use plates.

12.7.17 WOD

Skill/Strength:
Lower Body Mobility Work

WOD:
50/40 Calorie Bike
30 Chest-to-Bar Pull-Ups
200ft Dumbbell Lunges – 50/35
100 Double-Unders

12.6.17 WOD

Skill/Strength:
3 Sets of:
3 Shoulder Press + 3 Push-Press + 3 Push-Jerk

*Same or increasing weight. Record all 3 sets.

WOD:
In 7 Minutes, Complete:
Buy-In:
35 Toes-to-Bar
35 Push-Press – 75/55

then,

AMRAP of:
7 Toes-to-Bar
7 Push-Press – 75/55

-Score = total reps completed.

12.5.17 WOD

Skill/Strength:
10-10-10 Front Squat

WOD:
25-20-15-10-5 Med Ball Cleans
5-10-15-20-25 Burpees – 6″/6″

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