What's Happening at CrossFit BRIO: Week of Dec 9 - Dec 15
- Jocelyn Rylee
- Dec 8, 2024
- 2 min read
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! 🔔🎄🎅
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
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