Thursday, Dec. 6, 2012

120612 WOD

A. Make up skill / strength

Take the first 20 minutes of class as open gym; make up Olympic weightlifting moves and/or dips and pull-ups.

B. Metcon

For time:

400-meter run

20 renegade rows (10/side) (30/20)

400-meter run

20 dumbbell burpee deadlifts

400-meter run

20 one-arm alternating dumbbell snatches (10/side)

400-meter run

20 dumbbell squats

* Same dumbbell weight used throughout.

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YOGA RESUMES NEXT WEEK

Yoga for CrossFitters with Ann Van Patten alternates weeks during the holidays. Mark your calendar for 9 a.m. Thursday, Dec. 13.

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CF UPCOUNTRY CHRISTMAS RAGER

Sign up for potluck dish on the whiteboard, and get ready for action in Haiku on Saturday. If you’d like to participate in a pirate gift exchange, bring a wrapped present with a price cap of $15.