Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
Fight Gone Bananas (AMRAP – Reps)
Three rounds of:
Power Balls (Reps) 20/14
V-Ups (Reps)
Russian Twists 20/14 (2 count/ Reps)
Lateral Jumps, over ball (Reps)
Air Assault or Ski Erg Calories
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the bike where each calorie is one point.
Push ups is chest to deck to full lock out, no worming. Sit ups are anchored, shoulder blades touch the ground, touch any part of the dumbbell.
Stagger start to allow the same order.
