Weightlifting Wednesday's Words of Wisdom
Holiday Party Raffle Ticket Sales
We will be starting ticket sales on Thursday December 14th for those people who will not be able to attend the party. You can still win many of the awesome raffle prizes but the grand prize ONE YEAR FREE MEMBERSHIP you must be in attendance to receive.
Ticket Prices:
1 for $5
5 for $20
12 for $40
CrossFit Unrivaled Holiday Party
Saturday December 16th @ CrossFit Unrivaled.
Best Ugly Sweater will be taking home a nice reward. So put on the most hideous Christmas/Holiday attire you have.
Like every year we will be selling raffle tickets to win some fun prizes along with the big one... A FREE YEARS MEMBERSHIP. Must be in attendance to win that one!
This is a POTLUCK so please bring your favorite holiday dish.
We are providing some cold brew but you are welcome to bring your own as well.
Sign up to bring some finger foods, entrees (hot or cold) or a dessert.
WOD
Barbell Cycling
Every :90 Seconds x 5
On the 0:00 – 1 Power Clean
On the 0:20 – 1 Hang Squat Clean
On the 1:00 – 1 Squat Clean
From the 1:00 – 1:30 – Change weights + Rest
Every :90 Seconds x 5
On the 0:00 – 1 Power Clean
On the 0:20 – 1 Hang Squat Clean
On the 1:00 – 1 Squat Clean
From the 1:00 – 1:30 – Change weights + Rest
Round 1 – 60%
Round 2 – 70%
Round 3 – 75%
Round 4 – 80%
Round 5 – 85%
Round 2 – 70%
Round 3 – 75%
Round 4 – 80%
Round 5 – 85%
Rest 1:30 (7:30-9:00)
On the Minute x 5 – 1 Heavy Squat Clean
Conditioning
3 Rounds: (10min TIME CAP)
20 Hang Power Cleans
20 Front Squats
20 Push Press
(95/65) (75/65) (45/35)
3 Rounds: (10min TIME CAP)
20 Hang Power Cleans
20 Front Squats
20 Push Press
(95/65) (75/65) (45/35)
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