Here’s to the first WOD of 2019!!!
Stay tuned for some great and exciting news for the new year!
CROSSFIT
MetCon
For Time :
25 Cal Assault Bike
75 Double Unders
THEN…
3 Rounds of:
5 Pullups
10 Pushups
15 Air Squats
THEN…
35 Cal Ski Erg
75 Double Unders
THEN…
2 Rounds of:
10 T2B
15 Deadlifts (125/185#)
THEN…
55 Cal Row
75 Double Unders
THEN…
15 Front Squats (125/185#)
CROSSFIT
MetCon
For Time:
45 Thrusters (65/95#)
75 Double Unders
45 Bar Facing Burpees
75 Double Unders
45 Hang Power Cleans (65/95#)
75 Double Unders
45 HR Pushups
75 Double Unders
Accessory (Core)
15-12-9 For Time of:
GHDSU OR Wt’d Situps
T2B OR HKR
CROSSFIT
Lift (Light/Mechanics)
i) EMOTM 8 Minutes of:
3-Pos Squat Clean + Jerk
ii) EMOTM 8 Minutes of:
3-Pos Squat Snatch + Snatch Balance
MetCon
For Time:
20 Cal Assault Bike
1 Deadlift (105/155#)
10 HSPU
2 Deadlift (105/155#)
9 HSPU
3 Deadlift (105/155#)
8 HSPU
4 Deadlift (105/155#)
7 HSPU
5 Deadlift (105/155#)
6 HSPU
6 Deadlift (105/155#)
5 HSPU
7 Deadlift (105/155#)
4 HSPU
8 Deadlift (105/155#)
3 HSPU
9 Deadlift (105/155#)
2 HSPU
10 Deadlift (105/155#)
1 HSPU
20 Cal Assault Bike
CROSSFIT
Strength
i) Back Squat 4×5 (Ascending)
ii) Push Press 4×5 (Ascending)
MetCon
5 Rounds For Time of:
300m Row
16 KB Swings (1/1.5 Pood)
8 Pullups
HOLIDAY HOURS!!!
December 22nd & 23rd – CLOSED
December 24th – 10am – 12 Days Of Christmas *Family & Friends FREE Workout*
December 25-26th – CLOSED
December 27th
9am – CrossFit
12pm – CrossFit
1pm – Yoga w/ Coach Lorna
5pm – CrossFit
December 28th
9am – CrossFit
12pm – CrossFit
5pm – CrossFit
December 29th
10am – CrossFit
11am – CrossFit
December 30th – CLOSED
December 31st – 11am – Year In Review 2017 *Family & Friends FREE Workout*
January 1st – CLOSED
January 2nd – Regular Hours
Christmas cards are ready to be picked up, so next time you are down at 431, please check for your card on the Christmas Tree!
Just like last year we have GIFT CERTIFICATES for anyone you, or someone you know would like to give the gift of fitness. Please email jeff@crossfit431.com for more information!
River City Strength and Conditioning 