10-14 Dec 2018

NEW PROGRAMMING IS HERE!!!

This week we will begin to follow a new programming that is app based for your phone.

Download “SugarWOD” to your smartphone.  Subscription is free, during set up select CrossFit Camp Mabry as your box.

We will cover more features in class.  I will continue to load the weekly programming here.

 

Coach Trey came up with a great idea we may want to implement.  It will be called “Challenge the Goat”.  We will come up with some skill work that can be done at the end of class.  Burpees, double-unders, GHD sit-ups…..ect, will be picked for that month.  Whom ever completes the most reps on their own for the month will win a prize.   

Monday 10 Dec

3X5 Back Squats

Freddy Krueger

21-15-9:
Kettlebell Swings (70/53)
Burpees

Tuesday 11 Dec

Crash Course

AMRAP 15:
50 AbMat Sit-ups
40/30 Calorie Row
30 Chest to Bar Pull-ups
20 Ball Over The Shoulder (100/50)

Wednesday 12 Dec

Power Snatch

Build to Heavy Set of 5

Play Ball

3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

Thursday 13 Dec

Round Trip

6 Rounds, On the 3:00:
20/14 Calorie Row
40 Double Unders
5-5-4-4-3-3 Hang Squat Cleans

Friday 14 Dec

Joker

For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)


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One Response to “10-14 Dec 2018”

  1. Jeremee Tate December 9, 2018 at 6:42 am #

    👍🏿