Tuesday 12.31.2013

1. Snatch Balance Build to a heavy single 2. Open WOD 13.2 12 min AMRAP 150 Wall Ball Shots (M-20lbs to 10′ target) (F-14lbs to 9′ target) 90 Double-Unders 30 Muscle-ups Hope everyone has a wonderful and safe New Year’s! What a great year it has been...

Monday 12.30.2013

1. EMOM for 5 min 5 Burpees 5 HSPU 2. CrossFit Total Back Squat 1RM Press 1RM Deadlift 1RM ***Reminder*** Dec. 31st and Jan. 1st we are only having one class at 11am Open gym for the rest of the day

Friday 12.27.2013

NO REGULAR CLASSES WOD at 11am Open Gym for the rest of the day 1. Thrusters 7×3 (heavy) 2. In 8 minutes complete: “Fran” 21-15-9 Thrusters Pull-ups then, AMRAP “Cindy” 5 Pull-ups 10 Push-ups 15 Air...

Wednesday 12.25.2013

NO CLASS TODAY JUST OPEN GYM Merry Christmas from all of us at Mad Apple CrossFit! Enjoy the day with family and friends! 1. EMOM for 10 min 5 Deadlifts 2. For Time: 100 Pull-ups