In CrossFit Daily Workout

Monday, 12/24/2018
SCHEDULE ALERT:
10 AM ONLY
“12 Days of Christmas”
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Tuesday, 12/25/2018
MERRY CHRISTMAS
Gym is closed
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Wednesday, 12/26/2018
Gym is Closed
Terra Nova has regular schedule
6am, 9am, 4pm,5pm,6pm,7pm
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Thursday, 12/27/2018
A. Overhead Squat
Add 5lbs to your 1RM and recalculate your 90%
70% x 3
80% x 3
90% x 4+
B. For Max Reps:
3 Minutes Rowing for Calories
Rest 60 seconds
3 Minutes of Dumbbell/KB Box Step-Overs (one db or kb in each hand)
Rest 60 seconds
3 Minutes of Thrusters (80/115)
Ninja:
Same: (scale down accordingly)
Bonus:
5K run
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Friday, 12/28/2018
A. 2 Power Snatch + 1 Squat Snatch
Add 5lbs to your 1RM and recalculate your 90%
70% x 3
80% x 3
90% x 2
B. For time:
400 Meter Run
15 Ground to Overhead (195/135)
15 Burpees over the Bar
400 Meter Run
10 Ground to Overhead
10 Burpees over the Bar
400 Meter Run
5 Ground to Overhead
5 Burpees over the Bar
Ninja:
Same (Switch G2O for KB SDHP)
Bonus:
5K Row
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Saturday, 12/30/2018
A. Front Squat
Add 10lbs to your 1RM and recalculate your 90%
70% x 3
80% x 3
90% x 4+
B. In Teams of two will complete three rounds each (total of 6 rounds per team) of:
10 Box Jump-Overs (20/24)
15 Wall Balls (14/20)
20 Toes to Bar
While one partner works through the round, the other must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round
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Sunday, 12/30/2018
Moving Day at Terra Nova
9 AM (Taco Truck on site)