CROSSFIT 1.6.16

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

New Schedule starts Jan. 11th

– 75 min classes

– New Class Times

Check out our events calendar!

http://www.crossfitriptide.com/events

SUNS OUT GUNS OUT 2

Jan. 30th Throwdown @ Riptide!

BARBELL CLUB

Join us for our first meeting this Sunday from 10am – 11:30am! Everyone is invited to attend. For more information talk to your coach!

WARM-UP

STRENGTH WOD

Bench Press (4 x 8)

BOOT CAMP

MIN 1 – 4 PUSH UPS

MIN 2 – 6…

MIN 3 – 8…

UNTIL MINUTE 7

MIN 8 – 8 SIT UPS

MIN 9 – 10..

MIN 10 – 12..

MIN 11 – 14..

UNTIL MINUTE 15

WOD

Metcon (Time)

– 30 – 20 – 10 THRUSTERS @95/65

– 90 – 60 – 30 DOUBLE UNDERS

BOOTCAMP

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30 – 20 – 10 DB THRUSTERS

150 – 120 – 100 JUMP ROPE