WOD, December 17, 2012

Starting in January, SinCity CrossFit South will be trying out a CrossFit kids program every Saturday at 11 am for the entire month. If you are interested, please check the website for further updates, and feel free to ask TJ, Billy or Max for any additional information.

*** SinCity CrossFit South Holiday Schedule***

December 24 (Christmas Eve): Closed

December 25 (Christmas Day): Closed

December 31 (New Years Eve):

9 am Metcon / Intro Workout

10 am CrossFit

11 am Metcon / Intro Workout

12 pm CrossFit

January 1 (New Years Day): Closed

Workout of the Day

“Bear Complex”

7 Unbroken sets of the following sequence:

Power clean

Front squat

Push press

Back squat

Push press

Post total loads to BTW

* Complete 5 rounds of the 7 set sequence. Start light and increase loads each round. You may complete each movement individually or combine 2 of them. For example, the squats and pushpress can be combined into thrusters, but you can not combine the powerclean, front squat and pushpress into a squatclean thruster. The workout will take up the entire 1 hr class. This is not a timed workout, you can take as long as you want to complete a round and you may rest in any posistion you want as long as the bar is not on the ground. If you drop the bar at any time during the 7 set sequence, that round is terminated and will have to be completed again.

Here is a video of the Bear Complex…

 

sincitycrossfit's SCCF South 2012 xmas wod album on Photobucket

Metcon

20 min AMRAP of:

10 Kettlebell swings 53/35

15 Situps

25ft Bear crawl

25ft Crab walk

 

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