CrossFit Hood River

Hey Guys. We close at noon today so get yer butt in here at 6:30. 8:30 or 9:30 and Merry Christmas!! See you next week!

Deadlift @ 3011 (of 90%)
5 @ 75%, 3 @ 85%, AMRAP 95%

“The Twelve Days of CrossFit”
12 Squats
11 Sit ups
10 Box Jumps
9 Kettlebell swings 1.5/1
8 Toes to Bar
7 Wallballs 20/14
6 Deadlift 95/65
5 Hang Clean 95/65
4 Thruster 95/65
3 Push Jerk 95/65
2 Front Squat 95/65
1 Mile Run

This is done to the tune of the 12 days of Christmas.

Round 1: 12 Squats
Round 2: 11 Situps + 12 Squats
Round 3: 10 Box Jumps + 11 Situps + 12 Squats
Round 4: 9 KB Swings + 10 Box Jumps + 11 Situps + 12 Squats

etc!

6 ROUNDS – REST 6 MIN BTW ROUNDS
AMRAP 3 MIN
12 KB Swings 2/1.5
150M Row

(alternate between these 2 WODS, so 3x at each)

AMRAP 3 MIN
12 Jumping Back Squats
75 Skips

Break Time Skill Work – Choose 1 skill, 4 Min Practice
Death Stretch
Pistols
Muscle Ups
In n Outs (ring pushup – arm extensions)
Banded Shoulder Stretching

HOLIDAY GIFTING!!!

Gift Certificates! Buy your friends/family a month at the gym.
Tees/Hoodies/WODbooks! — Get some style on.

What are your questions about Paleo? Email me questions, and I’ll work on getting things answered. I know the question that keeps coming up is about Paleo-On-The-Go. I’m working on giving you an idea list and strategy for making it happen. Sign-up is now open.

6 Rounds for Avg Round Time

3 HandStand Push-Ups
6 Sumo DL High Pull 115/80
9 Squat Cleans 115/80
12 Burpees
Rest 2 Minutes

Like all of you, I have a crazy schedule this month. Especially these last two weeks of December. Here is what I have to offer you this month.

Sunday, December 19th – YOGA 9:00-10:00 AM
Monday, December 20th – Mobility 7:00-8:00PM
Wednesday, December 22nd – Mobility 10:30-11:10 (new class time)
Thursday, December 23rd, Sunday, December 26, and Monday, December 27th – Sorry, no class!
Wednesday, December 29th – Mobility 10:30-11:10 (new class time)
Thursday, December 30th – Mobility 9:30-10:10 AM
Saturday, January 1st – New Year’s Resolution Workshop, 12-2 PM – Cost $25

Start 2011 off right with a commitment to make and achieve your New Year’s Resolutions! We will be making commitments in all the key areas of our lives, not just health and fitness, and crafting a plan to actually reach those goals. Expect to come away with a comprehensive list of New Year’s resolutions, a written plan to achieve those goals, and tools/techniques to stay on track!!

Sunday, January 2nd – YOGA 9:00-10:00 AM

I hope to see you all at these very important classes for your total health and wellness! Merry Christmas! Randee