• Sat 15DEC 2018
    1 Comment
    Christmas Throwdown, Potluck & Social

    Christmas Throwdown, Potluck & Social

    It’s going to be a great day with our MCF Community! 🎄

    Based on current registrations there should be 3 Heats for each workout. When you arrive at the gym you will sign up for your heats on the whiteboard as we did for The Open last spring.
    If you didn’t sign up yet… come anyway! If you don’t have a partner… come anyway! If you can’t do the WODs… come anyway! 😁


    Here’s a rough schedule…

    Times are approximate and will be fluid depending on how many are participating.

    10:00amWOD reviews, Heat Sign-ups, Individual Warm-ups.

    10:30am First Heat of WOD 1.

    11:30amFirst Heat of WOD 2.

    12:45pmFirst Heat of WOD 3.

    2:15pm Potluck & Social! 🍻🍰

     

    If everyone attending can assist with gear and set-up for each workout it’ll be a big help and we can stay on time. Keep in mind the times posted are approximate and will depend on the number of athletes participating. Don’t miss it! Let’s have some fun and we’ll see you at the gym! Even if not doing the WODs be sure to come by and cheer everyone on and hang out at the Potluck & Social.


     

    Partner WOD 1:
    Santa’s Slay
    AMRAP 7
    7 Power Snatch (75/55)
    7 Thrusters (75/55)
    7 Lateral Burpees over Barbell
    *One athlete working at a time. Share all reps as desired.

     

    Partner WOD 2:
    Santa’s Workshop
    In 10 minutes:
    150 Double Unders (shared)
    …then with remaining time…
    1RM Clean & Jerk
    *Each athlete will find a heavy C&J.
    *1 athlete lifting at a time. Lift in any order.

     

    Partner WOD 3:
    Santa Claws
    50 Box Jumps (24/20)
    20/15 Calorie Bike
    50 Wallballs (20/14)
    20/15 Calorie Bike
    50 Toes to Bar
    20/15 Calorie Bike
    50 Alternating DB Snatches (50/35)
    20/15 Calorie Bike
    50 Calorie Row
    *One athlete working at a time. Share all reps as desired.

    *Mixed teams will Bike 18 Calories.

    *20 minute time cap.

1Comment
  • Posted by Cody Jorgensen on December 16, 2018 at 11:43 am

    Strict P/U 20 (155 )

    Reply

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