WOD for Wednesday, 12/30/15:

“Nasty Girls”

3 rounds:

50 squats
7 muscle-ups
10 hang power cleans (135#/95#)

WOD for Tuesday, 12/29/15:

10 rounds:

200m row
8 burpees

Evening classes are a go! See you at 5:15 or 6:15pm!

WOD for Wednesday, 12/23/15:

AMRAP for 8 minutes:

8 front squats (155#/105#)
8 handstand push-ups

If you are looking to use the momentum of the new to year develop healthy habits, we’re here to help! Any time in January, you are invited to come to 5 CFA classes, on us!

To reserve your classes or if you have any questions, shoot us an email to info@crossfitabilene.com!

WOD for Tuesday, 12/22/15:

AMRAP for 18 minutes:

400m run
7 muscle-ups

WOD for Monday, 12/21/15:

21-15-9

deadlifts (245#/165#)
burpee box jump overs (24″/20″)

WOD for Friday, 12/18/15:

AMRAP for 12 minutes:

3 hang power snatches (115#/85#)
6 pull-ups
9 box jumps (24″/20″)

WOD for Thursday, 12/17/15:

3×20 GHD sit up

rest 3 minutes…

EMOM for 10 minutes:

3 back squats

WOD for Wednesday, 12/16/15:

4 rounds:

100 double unders*/400m run**
12 clean and jerks (135#/95#)

1:30 rest

*rounds 1 and 3
**rounds 2 and 4