Month: December 2015

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

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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