Polar Plunge & 12.30.13 WOD

The Clarkston High School Safe & Sober graduation party planning committee is hosting a Polar Plunge on January 1st at the Swallows Nest boat dock. Registration is at 8:00 a.m., and the plunge is at 9:00 a.m.

The cost is $5 dollars, however, all donations are accepted and appreciated. “Come plunge into the new year while supporting a GREAT cause!”  We’ve got a group of people from Rove going if you want to join us followed by a Hangover WOD at 10:30am.

PolarPlunge_TraverseCity_2010_08_A
Monday, 12.30.13
Warm-Up
SWOD:  Split Jerk 7×3
WOD:  4RFT
20 Bulgarian Split Squats (10 per leg)
15 C2B Pull-Ups
5 HSPU
DESSERT:  Max Effort WB Shots (1 attempt)
STRETCH!

Christmas Class Schedule & 12.19.13 WOD

Games2013_WomenZigZagSprintChristmas Week Class Schedule:

Christmas Eve, Tuesday, December 24th – 6am, Noon, 4:30pm

Christmas Day, Wednesday, December 25th – CLOSED

Day After Christmas, Thursday, December 26th – Noon, 4:30pm

Jr. Rove classes will be held Monday and Tuesday (Dec. 23 & 24) at 3:45pm.  All Jr. Rovers are welcome both days.

Thursday, 12.19.13

Warm-Up

SWOD:  Back Squats 10×10

WOD: 10 Rounds

30sec work, 30sec rest

Sprints

DESSERT:  Tabata

Push-up Mountain Climbers

*Photo courtesy of CrossFit, Inc.

12.18.13 WOD

 

6

Wednesday, 12.18.13

Warm-Up

WOD:  “12 Days of Christmas”

*Perform like the song (1, 2-1, 3-2-1, 4-3-2-1, etc.)

1 Pistol (each leg)

2 Hang Cleans

3 HSPU

4 Pull-Ups

5 Ring Dips

6 Air Squats

7 Push-Ups

8 Box Jumps

9 Burpees

10 Sit-Ups

11 KB Swings

12 WB Shots

*Photo courtesy of Bill Watterson

Christmas Party & 12.12.13 WOD

 

The Christmas Party is tomorrow!  5pm Scavenger Hunt, 7pm Potluck Dinner (food sign-up at the box).  We will be meeting at Shawn and Carly’s house for both.  You won’t want to miss out on this craziness!  Kids are more than welcome.

pullupic

Thursday, 12.12.13

Warm-Up

Skill WOD:  7RFT

3 Weighted Pull-Ups

5 Strict Pull-Ups

7 Kipping Pull-Ups

WOD:  16min AMRAP (45sec work, 15sec transition)

ME Airdyne

Burpees Box Jumps (30/24)

STRETCH!