12.26.16 Workout of the Day

Merry Christmas from the Byrd's

Box Brief:

Due to the holiday and a limited staff , today we will have one workout for both classes for the entire day. However, we do have a full schedule with all 14 classes. Amber and I will coaching all day at the gym. Hope you all had a Merry Christmas and look forward to a seeing you all! For those that follow our CrossFit program, the Monday scheduled WOD has been moved to Tuesday.

CrossFit and ICT (In CrossFit buidling)

General WU: Coaches Choice

Specific WU: In 7 minutes complete:10 cal assault bike+200 m run+ 5-7 reps movement

WOD 1:In teams of two, partners alternate tasks to complete 25 minute leapfrog AMRAP 10 Pull-Ups 10 Burpee Box Jump Overs (24/20) 200 Meter Run (bank exit sign)

Partner A will perform 10 Pull-Ups, then Partner B will complete 10 Burpee Box Jump-Overs, then Partner A will run 200 meters. When Partner A completes the 200 meter run, Partner B will begin the 10 Pull-Ups, and so on until the team has completed a total of 30 minutes

Midline: 5 minute, 5 movement athletes choice interval (;45/:15).

--please pick midline movements that can be performed with form for entire :45 seconds.