12.1.16 Workout of the Day

Throwback Thursday 2015 Christmas Party

2016 Christmas Party Details:

When: Friday Dec 16th

Where: Poseidon, Hilton Head

Time: 7 pm till...

What: Our Annual CrossFit 843 Red Carpet Christmas Party "Dress To Impress" Event is our highlighted event of the year with over 150 attendees last year. Please signup at the gym with your name and your guest(s) name. All on the guestlist will receive a wristband in you which will get discounted drinks throughout the night. DJ and free photography will be provided as well. Any questions please see one of your coaches at the gym.

CrossFit

General WU; Coaches Choice

Specific WU: Coaches Choice

WOD 1: At the 0:00 mark

1 mile time trial run. 100 percent effort!

WOD 2: At the 15 minute mark, clock will reset and complete:

15 minute AMRAP alternating rounds with a partner of:

40 DUBS/120 singles

10 Power Cleans (145/105)

*One athlete complete one full round while one rests*

Midline: Coaches Choice

ICT

General WU; Coaches Choice

Specific WU: Take 5 minutes to complete:

7-10 reps movement

WOD 1: For 20 minutes complete AMRAP of

10 KB SDHP

15 KBS (53/35)

20 BJ (24/20)

Cooldown: 400 m run at 80%

400 m run at conversation pace

Midline: Coaches Choice