12 Days of Christmas Saturday 12/22/12

12 days of Christmas Workout Of the Day: 1 100 meter run 2 Over Head Squats @95/65 3 Toes to bar 4 DB Power Snatches @55/35 5 burpees (must be sang!!!) 6 KB Swings @24/16 7 wall balls @20/14 8 box jumps 24/20 9 Air Squats 10 plate lunges @45/25 11 push ups 12 C2B Pull Ups Perform today’s workout …

Friday 12/21/12

5 Rounds for time of:
10 Shoulder to Overhead (135#/95)
10 Toes to Bar
10 Kettlebell swings (32k/24)

Thursday 12/20/12

Part A:
3 rounds not for time of:
Ring Rows 4-6 Reps @3020
Rest 2 minute
Ring Rows 4-6 Reps @0203
Rest 2 minutes…..

Tue. 12/18/12

…Spend 10 minutes on Muscle Up/Pull-up or kipping practice. Or any other gymnastic skills that you have been working on.

Nutrition Talk This Wednesday

Location: Riptide CrossFit Who: Open to all Riptide CF members When: Wednesday 7pm December 19 Topics to be covered include: The Just Eat Real Food (JERF) model Types of diets and why we recommend what we do Food as a drug Insulin production and trying  to control it The role of macro-nutrients and how to tell if yours may be …

Monday 12/17/12

…These will be strict pull-ups. It will be your goal to do all of the sets unbroken and take as little rest in between sets as possible. Scale/Modify as needed. 15 minute time cap.

Saturday Surprise

Like a ninja chop to the FACE! Our saturday surprise workout is gonna getcha’.