Friday, December 11th, 2015

Strength/Skill: 3 x 15 Hip/Back Extensions

WOD:
Four rounds:
1 min max Calories on Rower
1 min rest
1 min max reps on Double-unders
1 min rest
1 min max calories on Assault Bike
1 min rest

Total up all calories and reps for score and post to comments.

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Monday, December 7th, 2015

Mark your calendars for the NextGen Christmas party on Monday, December 21st at 6pm!  Feel free to bring fun, food and families.  We’d love to meet them!

Skill/Strength:  Toes to bar, :20/:40r, x 10

WOD: 2009 CrossFit Games Event 5

Three rounds for time of:
30 Wallballs, 20/14, both to 10ft. target)
30 Squat snatches, 75/45 (women’s barbell movement initiates below the knees)

20 minute time limit. Post time to comments.

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Saturday, December 5th, 2015

9am: Open Gym

10am: “Scooter”

On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint

Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant. Lunger is survived by his daughters, Ashton and Saralyn. He is preceded in death by his mother, Alice.

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