2 min to Establish Max Calories on Assault Bike * One Athlete will be on the bike while one athlete is on the rower completing WOD 3. WOD 2 is combined calories for both athletes on the bike, while WOD 3 is combined calories for both athletes on the rower* 1 minute transition into WOD 3
2 minutes to Establish Max Calories on Rower * One Athlete will be on the rower while one athlete is on the bike completing WOD 2. WOD 2 is combined calories for both athletes on the bike, while WOD 3 is combined calories for both athletes on the rower* 5 minutes transition into WOD #4
12 min AMRAP 3/3/3 - 6/6/6 - 9/9/9 - etc Wall Balls (10'/9') Slam Ball Ground to Overhead Slam Ball Alt Over Shoulder *Relay Style. One Athlete will complete the entire 3/3/3 round while one athlete rests. Next athlete will complete the entire 3/3/3 round. Then proceed through 6/6/6 and so on. *Weights: RX: (WB - 30/20 SB) (G2OH - 40/30 SB) (Shoulder - 70/40 SB) CrossFit: (WB - 20/14 WB) (G2OH - 30/20 SB) (Shoulder - 40/30 SB) Boot Camp: TBD Pending Ability 8 minutes transition to WOD #5
15 min Cap 30 Power Snatch (RX: 95/65) (CF: 75/55) (BC: TBD) 50 TTB (RX: TTB) (CF: TTB or Burpees) (BC: Knee Raises) 30 Thrusters (RX: 115/85) (CF: 95/65) (BC: TBD) 25 Synchro Burpee Box Jumps (BC: Step Ups Okay) 30 Ground to Shoulder (RX: 115/105) (CF: 135/95) (BC: TBD) 50 Pull-Ups (RX: Pull-Ups) (CF: Pull-Ups or Burpees) (BC: Jumping Pull-Ups) 30 Deadlifts (RX: 225/155) (CF: 185/135) (BC: TBD) *Only 1 Athlete works at a time (with exception of Synchro Burpee Box Jumps). Complete reps in order.
Saturday - Dec 09
4 min TOTAL Cap: Each Athlete to Establish the Following Complex: 3 TnG Ground to Shoulder 2 Hang Squat Clean 1 Shoulder to Overhead *Only 1 athlete can work can lift at at time. *Both athletes are permitted to help load weight 1 minute transition to WOD 2/3
1 Hailey and Issy CROSSFIT CHINO HILLS
2 HIIT Happens CFCH
3 Rock'in & Bisch'in CROSSFIT CHINO HILLS
4 TBD CROSSFIT CHINO HILLS
1 Fa La La La Latinas CROSSFIT CHINO HILLS
2 JK CROSSFIT CHINO HILLS
3 Kick Ash CROSSFIT CHINO HILLS
4 2 Legit CHINO HILLS
1 Amigos CROSSFIT CHINO HILLS
2 Nooners CROSSFIT CHINO HILLS
3 Gyros & Pierogies CROSSFIT CHINO HILLS
4 Party Like A Rockstar CROSSFIT CHINO HILLS
1 Cobra Kai CROSSFIT CHINO HILLS
2 Clayton and Tarzan CROSSFIT CHINO HILLS
3
4 The Millennials CROSSFIT CHINO HILLS
1 Alumni CROSSFIT CHINO HILLS
2 Whose who CROSSFIT CHINO HILLS
3 Jingle Belles CROSSFIT CHINO HILLS
4