CROSSFIT 1.11.16

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

New Schedule Starts Today!

– 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 second meeting Sunday 24th from 10am – 11:30am! Everyone is invited to attend. For more information talk to your coach!

WARM-UP

– 5min Light Stretch

WOD

5min BURPEE BOX JO

5min REST

4min SHUTTLE RUN (10m)

4min REST

3min WALL BALLS

3min REST

2min DUAL KB SWINGS/HEAVY SINGLE

2min REST

1min KB CLEAN & JERK

STRENGTH WOD

Ascend in weight throughout sets

3 x 2: Front Squat (+10 ANCHORED MEDBALL SITUPS)

BC 6 GOBBLET SQUATS

3 x 2: Back Squat (+10 GLUTE HAM RAISES)

BC 6 GOBBLET SQUATS

WOD

EMOM for 9min

Min 1: 10 PULL UPS or RING ROWS

Min 2: 10 OHS 95/65

Min 3: Rest

* BC *

Min 1: 10 RING ROWS

Min 2: 10 PLATE OH LUNGES

Min 3: Rest