Monday, Dec. 29, 2014

What is going on here? Any ideas — let us know. We’re pretty speechless. And that’s a first. Photo courtesy of Patti (I think she said these are “weighted planks.”).

122914 WOD

A. Three rounds NFT

250-meter row or 200-meter run

10 jumping air squats

20-second couch stretch per leg

B. Back squat

Warm up accordingly, then

1) 10 RM for the day

2) – 5% max reps

3) -10% max reps

C. 8:00 AMRAP

10 thrusters (95/65)

15 toes-to-bar

25 consecutive double-unders *

* If you don’t do 25 consecutive DUs, that’s OK – you just can’t get RX.

>> On-Ramp

8:00 AMRAP

10 dumbbell thrusters

15 v-ups / sit-ups

50 single-unders

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SLAM BARS, KILL PRS!

Congratulations to Kaika for hitting a PR snatch at 245. We couldn’t be more proud of this guy — he motivates us to be better CrossFitters, better lifters and, most of all, better human beings. We love you, Kaiks! Keep up the good work.