Wednesday – January 14, 2015

We tried to burn all the evidence but here is a small glimpse of your coaches doing their 159 Burpee Pull-ups from the "Toys for Tots" drive... Thanks to those that came to cheer/heckle!

We tried to burn all the evidence but here is a small glimpse of your coaches doing their 159 Burpee Pull-ups from the “Toys for Tots” drive… Thanks to those that came to cheer/heckle!

 

In the Rowd Royalty online rowing competition, Team White Mountain CrossFit is in 17th place out of 380 teams… great job gang!!!

 

A Reminder: Jen’s 1st nutritional seminar is tonight (Wednesday) at 7:15 at the gym. Its worth 5 points so make sure your there if your in the Heathy challenge 2015… all are welcome.

 

Wednesday – January 14, 2015

 

Warm up:

  • 5 minutes Double Under work (if you have DU then 300)

 

Mobility:

  • Shoulder and Wrist

 

Strength: Strict Press

  • Warm-up
  • 5×2 @ 80% 1 RM

 

Conditioning: EMOM 14 minutes

  • 3 Power Cleans (at your Strict Press working weight above)
  • 6 Shoulder to Overhead
  • 9 Air Squats
    (If you miss within a minute then skip a minute and recover)

 

Weekly Challenge:

  • Max Unbroken Jumprope (each pass = 1)

 

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