What's Happening at CrossFit BRIO: Week of Dec 9 - Dec 15

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Thursday we will be doing our all day festive workout + games + potluck party! Feel free to bring something for the potluck, morning, noon, or night. Try to keep it healthy-ish and seed oil free if you can.

See you there! 🔔🎄🎅

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Workouts for the Week

Monday Dec 9

3 rounds

45 Sec 2 DB Step ups (50/35x2)

45 Sec 1 DB step up (50/35)

90 sec Step ups (20")

45 sec rest

OTM x 12

1) Farmer Carry

2) Hollow or Plank Hold

3) Bar Hang

4) GHD Hip ext Hold

Tuesday Dec 10

🎁🥳🎈🎉 Happy Birthday today to Krista Wempe!!

OT3M x 10

5 Back Squat

4 x 25' reverse sled pull

Wednesday Dec 11

🎁🥳🎈🎉 Happy Birthday today to Megan Marsh and Kevin Lee!!

25 min AMRAP

5 Pull ups

10 Push ups

15 Sit ups

20 Squats

30 Double Unders

rest 1 min

930

8 rounds

5 Pull ups/Ring rows

10 Push ups

15 Sit ups

20 Squats

Bike/Row/Ski until 2 mins

rest 1 min

Thursday Dec 12

"Grace"

30 Clean & Jerk (135/95)

9:30 Class

7 min AMRAP

7 Deadlift

7 Russian KB swing

7 DB Push Press

Friday Dec 13

🎁🥳🎈🎉 Happy Birthday today to Maegan Brezinski!!

With a partner,

20 min max cals Row/Bike/Ski

15 min Step ups with ruck or vest"

Saturday Dec 14

"The Seven"

7 rounds for time of:

7 Handstand Push-ups

7 Thrusters (135/95)

7 Knees-to-elbows

7 Deadlifts (245/165)

7 Burpees

7 Kettlebell Swings (32/24)

7 Pull-ups

Compare to May 4/24, Dec 4/22

Sunday Dec 15

🎁🥳🎈🎉 Happy Birthday today to Sherralee Hanson!!

OT90 x 5: 3 Bench or Strict Press

12 min AMRAP

alternating with a partner

2 Wall Walk

200' Shuttle Run

2 Wall Walk