Appule

Thursday Dec 20 2018


For those of you that like to plan your workout schedules ahead of time, our holiday hours are as follows:
Christmas Eve - Regular class structure running at 5:15am, 6:15am, 8:15am, & 9:15am. The gym will close at 11:00am
Christmas Day - CLOSED
December 26th - Back to full regular schedule
New Year's Eve - Regular class structure running at 5:15am, 6:15am, 8:15am, 9:15am & 11:30am. Gym Closes at 12:30pm and the Bi-Annual Beer/La Croix Mile will take place at Betsy and Grant's house at 1pm. 
New Year's Day - CLOSED
January 2nd - Back to full regular schedule
1.) For Time:
100/75 Assault Bike Cals
-Every Minute on the Minute do 5 burpees before getting back on the bike
-Scale to 4,3, or two burpees before getting on the bike.
2.) 8 min Calf/Achilles mobility 
3.) 12 min partner Smash, athlete's choice
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Kelly Bruehl208d

When is 12 days of Christmas?

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Bill Binsfeld207d

The WOD for Christmas Eve is 12 days of Crossfitmas

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Bill Binsfeld207d

I know you weren’t looking for opinions but my vote is for rolling start times on Christmas Eve wod. It seems festive with people coming and going and having flexibility to start whenever.

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Whiteboard
Hero wod Chad
1000 weighted step ups 72:19 with Lowney
Smashed Dusty
12AMRAP 20kbs 15ghd 15’ hsw 5hpc 155 24.20.16.12.8.4 Db box overs 50# Row/ski Db hang clean
Woof.
115 cals on rower. 10ish minutes. Rested for a full minute at one point.
10:34. 75 Cals and 3 burpees
TOFTS
5min amrap w chuck you go I go 1 rope climb, 3 bar muscle ups, 5 shspu
Hero wod Chad w/ Zeamer
1000 step ups w/ a 14# weighted vest. 72:19
9:43 (never doing this WOD again)
12EMOM 5 T2B (focus on technique), 24-20-16-12-8-4 DB step overs 30# 20 inch, Cals ski erg, DB hang power cleans, 21-15-9 weighted pushups/weighted Situps, DB OH lunges/goblet squats
10:36 **
Squats 4 burpees. I slinged it.
Around 27 Cals the first minute / Strict Press from Monday: 3 triples @ 145# and 3 triples @ 150# / Jeice from Monday: 2 out of 13 T2B / EMOM10: 5 synchro pull-ups with Laura.
11:56 rx
EC: 3 rnds 15 wallballs/30 DU with Chris
16:20. HELLISH!!!! Should have done 5 more burpees but I refused. 🤬
16:23ish, 2 burpees each time