012850218ccd5ff103a5bcf723ceae0d0312660fcd“Try, try, try, and keep on trying is the rule that must be followed to become an expert in anything.” – W. Clement Stone

This week concludes the 8 week challenge we started back in October, on Friday we plan to retest the baseline workout. Next week we will be programming some of the benchmark workouts on the board through to years end. We may even put some on this week. As of the new year we plan to roll out new programming in preparation for the CrossFit Games Open in February which the entire gym will be participating in. Let’s finish the year out strong!

Workout of the Day

Strength
Five sets of:
Bench Press x 2 reps
*Rest 2-3 minutes between sets, partner up for spotting!

Conditioning
In teams of two, alternate to complete 5 sets each of:
20 Kettlebell Swings (24/32 kg)
20 Hand-Release Push-Ups

CrossFit Basics

A) Four Sets of:
Plank from Elbows x 45-60 seconds
Rest 45 seconds
Ring Rows x 8-10 reps
Rest 45 seconds

B.
In teams of two, alternate to complete 5 sets each of:
20 Kettlebell Swings
20 Push-Ups
*if solo, match 1:1 work to rest

RUSH Endurance

Every Minute on the Minute for 24 minutes

Even: 5 Push Ups,  5 sit-ups, 6 Jumping Lunges (Alternating Legs)

Odd: Run 200 meters

*Pictured: Chelsea competing at Femme Royale