Wednesday 12.23.15

Chelan Valley CrossFit - Group WOD


I hope everyone is finding time to enjoy with their loved ones as we get closer to the chaos! We will be canceling the 7am class for the rest of the week due to low/zero attendance. Here's the schedule for the rest of the week...

Wednesday: 5:30am, 9:15am, 4:15pm, 5:15pm

Thursday (Christmas Eve): 5:30am, 9:15am, 4:15pm

Friday (Christmas): Closed

Saturday: 9am Team WOD

Warm up (No Measure)


3 Rounds


10 Empty bar high hang squat cleans


5 Kipping HSPU w/a 3 second hold at the top of each rep (modify with shoulder touches x 15 reps)

MisFit Clean Complex (Find a new 1RM)


Power clean - push jerk - front squat - hang squat clean - split jerk.

Metcon (Time)


For Time:


30 Thrusters (95/65), 90 Double-Unders


20 Thrusters (95/65), 60 Double-Unders


10 Thrusters (95/65), 30 Double-Unders

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