Wednesday 12-26-12

**Member Challenge** Try to get some points on the Monkey Bar Challenge for the month of December!! ————————————————————————————- Warm Up CrossFit Warm Up 3X15  SKILL Shoulder to Overhead WOD 12 Minute AMRAP 10 Shoulder to Overhead (155) 200m Run 10 Wall Ball After Bash Bench Press – Max reps at body weight X 3 ——————————————————– Level SYSTEM Level 1: 5 Shoulder to Overhead (95/65) 200m Run 10 Wall Ball Level 2: scale load Level 3: As Rx’d (Further scaling options will be available from your coach in class) ——————————————————————————————————— Mobility WOD Recovery(10min): Purpose hit quads, IT bands 2 min/leg – roll quads on softball 2 min/leg – roll IT bands on foam roller Prep (20min) Purpose: Target overhead and bottom position of squat Two min/partner – internal rotation stretch 3 minutes – roll thoracic spine with dual lax balls holding plate on chest 2 min/leg on each position http://www.youtube.com/watch?v=JBHzXF-mVjY                      ——————————————————————————————————————— Endurance WOD              5 Minute AMRAP 135/95 Clean and Jerk (if grace is < 5min use 155/105) [rest 5 minutes] 5 Minute AMRAP 9 Full cleans 9 Dips ————————————————————————-             Travel WOD  3 rounds: 20 Tuck Jumps 20 Squats 20 Pull...

Tuesday 12-25-12

——————————– Merry Christmas Reebok CrossFit ONE! If you feel so inclined try to overhead squat every gift that gets unwrapped today!  Post photos!...