PSA: Dec 22, 2019

• Mon 12/23: is biz as usual

• Tue 12/24: “12 Day’s O’ Grinchmas” at 8a & 9a (sign up req’d)

• Wed 12/25: Merry Xmas!

• Thu 12/26: 9a & 5p sessions offered

• Fri 12/27: 9a & 5p sessions offered

• Sat 12/28: 9a session offered

WOD: Dec 20, 2019

• Tacos: 6p - 8p

• 5 rounds for time:

  10 jump squats
  10 double unders/30 singles
  10 push ups
  10 double unders/30 singles
  10 ab mat sit ups
  10 double unders/30 singles
  10 KBS
  10 double unders/30 singles
  10 wall ball
  10 double unders/30 singles
  10 pull ups
  10 double unders/30 singles

WOD: Dec 19, 2019

• DB Bulgarian Split Squat: 3 x 5 ea leg (Light Wt)

• B/S: 60/3, 65/3, 70/3, 75/3

• B/P: 10 x 3 @ 73%

• Cable/Band Press Downs: 4 x 25

WOD: Dec 17, 2019

• 7 rounds for time:
  7 squats
  7 burpees
  7 pull ups (any variation)
  7 knee to elbow
  7 split jumps
  7 push ups
  7 cal C2

WOD: Dec 16, 2019

• B/S: 65/5, 75/3, 80/2, 90/1, 93/1

• Weighted Neutral Grip Pull Up: 4 x 3

• BB RDL: 5 x 5 (Med Wt)

• Alt Hammer Curls: 5 x 5 (Hvy Wt)

• DB Shrugs: 3 x 20

PSA: Dec 15, 2019

• Taco. Taco Night. Taco Dude. Get You Some 12/20…

WOD: Dec 14, 2019

• 9am w/ Coach Court…3RM Suitcase D/L & Assault Bike Tug O War

WOD: Dec 13, 2019

• B/S: 65/4, 70/4, 75/4, 80/4

• Weighted Neutral Grip Pull Up: 4 x 3

• BB RDL: 5 x 5 (MED weight)

• EZ BB Lying Tri Ext: 4 x 20

• S/S (A) DB BOL: 3 x 20 & (B) Diamond Push Ups: 3 x 15

WOD: Dec 12, 2019

• EMOM/10: 2 Position Snatch...

  1 High Hang (hip crease) + 1 Hang (just above knee)

  *Begin between 40-50% of 3RM Snatch, and work to a max single for the day.

• Partner WOD…
  4:00 AMRAP Burpee (swap every 5 reps)

  4:00 AMRAP AKBS (swap every 10 reps)

  4:00 AMRAP A/S (swap every 15 reps)

  800m C2

  repeat 4:00 ladder in reverse…A/S, AKBS, Burpee

PSA: Dec 11, 2019

• PSA #1: Jaclyn (from 6am) & Coach Jen are spear heading a girls night out this Fri. I have no more details to share. I’m a dude with a chick’s name, but still a dude (they don’t tell me anything). If they have not contacted you it’s not for lack of trying but a limit on how big a group text can be, or, maybe out of date contact info. Please know all ladies are invited and Jaclyn/Jen can fill you in better if you reach out to them directly.

• PSA #2: Raj & Larry (from 630pm) are spear heading something for everyone (thanks for not being the sexist exclusion clique the girls are :-P

• Raj and Larry's Unofficial Crossfit Campbell Holiday Taco & Churro Party!
  When: Friday December 20th 6-8pm
  Where: The Box
  Why: Cause everyone loves Tacos & Churros and getting together to celebrate the holidays with friends is ok too.
  What: Taco Truck will be onsite.
  Who: Whoever wants to come, if you want to bring friends, family, whoever, feel free to invite them, but include them in the RSVP
  BEER: Bring your own, whatever you like to drink
  Cost: Will depend on RSVP total (no more than $15ea)

  RSVP using the following link: https://forms.gle/wM3aUFuFskn5m95K9

WOD: Dec 10, 2019

• B/S: 50/3, 60/3, 70/3, 80/1, 75/3, 85/1, 80/3, 90/1, 85/3

• B/P: 6 x 6 @ 75%

• BB Press: 3 x 10

• Resisted Push Up: 5 x 10

WOD: Dec 9, 2019

• AMRAP/8: 8 MBS & :30 Front Rack @ 110% FS

• Partner WOD (for time): 100 WB (switch E 10), 100 KBS (switch E 10), 100 Box Jump (switch E 5), 100 Burpee (switch E 5)

WOD: Dec 6, 2019

• Deck O Death W/U (utilizing 3-8)

• Min 1, 4, 7, = 3 Clusters (heavy)
  Min 2, 5, 8, = 6 Burpee Box Jump
  Min 3, 6, 9, = 9 WB

• 2000m C2 (maintain best 500m split w/ in :05-:08)

• Min 1, 4, 7 = 3 MU/BMU (or) 6 Pull Up & 6 Dips
  Min 2, 5, 8 = 6 HSPU
  Min 3, 6, 9 = 9 cal C2

WOD: Dec 5, 2019

• B/S: 55/3, 60/3, 65/3, 70/3

• 1A DB BOR: 4 x 5 (HEAVY)

• DB RDL: 4 x 5 (LIGHT)

• BB 21’s: 3 sets

• BB Shrugs: 4 x 10