The Spirit

 In WOD

WOD 12/18/12

Back Squat 3-3-3-3

All sets at 75% or heavier

 

“Cindy”

AMRAP in 20 minutes:

5 Pull-Ups

10 Push-Ups

15 Air Squats

 

*To RX this workout your reps must have good form. We are implementing a 3 strike rule; if a coach has to correct your form three times you no longer are eligible to be on the board for that days workout. Chin over bar, elbows locked out for pull-ups. Chest touches the ground at the bottom of push-up, no worming up and down, and full lock out at the top of push-ups. Air squats must break parallel at the bottom. Virtuosity – Do the common uncommonly well!

 

We will be having a Christmas Party Saturday at 9pm for all the local CrossFit gyms and their members. It will be hosted by CrossFit Mid-County and if you would like to attend please follow the link and RSVP to the event on Facebook. Hope to see you all there!

 

Holiday Schedule:

Monday, December 24 – Open gym from 10am-11:30 am. You can show up anytime during these hours and do any workout you wish or ask a coach to program a WOD for you!

Tuesday, December 25 – Open gym from 2pm-3:30pm. You can show up anytime during these hours and do any workout you wish or ask a coach to program a WOD for you!

Wednesday, December 26 – 6am, 11:30am, 5:30pm, 6:30pm (NO 5AM OR 4:30PM)

 

Monday, December 31 – 6am, 11:30am, 5:30pm (NO 5AM, 4:30pm, OR 6:30PM)

Tuesday, January 1 – Open gym 11am-12:30pm and 4pm-5:30pm. You can show up anytime during these hours and do any workout you wish or ask a coach to program a WOD for you!

 

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Showing 12 comments
  • JJ
    Reply

    if you work out today you better post your score!

  • Grant
    Reply

    JJ, come to the 5:30 if you can!

  • Elyse
    Reply

    Back squats – 155/165/175/185×2

    17 Rds RX

  • Neal
    Reply

    295×3, went for 305 but only got 1 rep

    23 Rds RX, not even close to a PR, but I did all the push-ups unbroken, paused at the top but didnt rest.

  • Scott
    Reply

    Back squats up to 265 lbs. x 3. WOD – 17 rds. RX (PR). 2nd day in a row to tie you Elyse. Maybe that’s the day’s victory. Somewhat pyrrhic though since Zack got 19 rounds. Fun lunch class. I need to change up life; so I can work out for 10 hours a day and work for an hour. That would be more ideal.

  • Jeremy Johnstone
    Reply

    275#x3(20#pr)
    14 rds rx. little disappointed in that but I did do a heck of alotta heavy clean and jerks for the warm up so I will definitely feel this tomorrow.

  • Michael L.
    Reply

    17 rounds Rx. First time doing Cindy – I enjoyed this one!

  • M. Vu
    Reply

    18 RX #225 BS

  • Dena
    Reply

    185 back squats X 3, 14 rds AGAIN on Cindy! Damn push ups!

  • Grant
    Reply

    295×3, 305 only once on bs.
    19 rounds Rx. One short of my goal. Air squats killed me.

  • Jj
    Reply

    That’s why I didn’t do it dena. Three times in a row. 18. Don’t see that changing soon

  • Dena
    Reply

    I was just hoping I could get one more JJ:)

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