The Gasser – Wod 2 from ACO

 

Congratulations to Wade Aubin. He was 6th Overall in the Masters Division of the All Cities Open Competition. Wade came in 1st in two events, 2nd in one event! Next year? Boom Time!

Congratulations to Cheyenne Tillman. She was named Volleyball Best Offense Player of the Year! Cheyenne participates in our GirlFit Training Program each summer and during her off-seasons.

GirlFit Christmas Program

Tuesdays, Thursdays and Fridays

December 20th – December 30th

11:30am – 1:00pm

609 W. Whitestone Blvd

REGISTER your female athlete! Questions? email robin@crossfitcp.com

REMINDERS

Holly Jolly III Participants! – Your mid-challenge wod is this Saturday. 9:30am at the 609 Box. If you cannot make it that day! Don’t lose your mind and eat a bunch of candy canes! It is an individual workout that will be combined with the scores from your teammates for an average score. You may make up this workout Friday or Monday. Contact nikki@crossfitcp.com if you have questions

HOLIDAY HAPPY HOUR!

Join your CrossFit Cedar Park Family on Friday night, December 16th at 6pm at Sherlock’s Baker Street Pub & Grill for some drinks and appetizers!

For a WOD demo, check out our Facebook Fan Page

WARMUP

Dynamic Warm up
Group warm up

SKILL
partner style

med ball situps 20lbs

25 reps
rest 4x

WOD

Wod 2 from the all cities open.

Deadlift reps begin and end at the floor. This means the weight may not be
dropped. If it is dropped from the top that is a “No rep”

Front squats reps begin and end with an open hip at the top. Ensure open hip.
Shoulder to overhead. the rep begins and ends at the shoulder. If the weight is dumped from the top that is a “No-rep”
Record total reps

In 2 minutes
100 meter sprint (gasser style)
deadlifts (135, 100) as many reps as possible in the remaining time.
rest 1 min

100meter sprint (gasser)
front squats (135, 100) as many reps as possible in the remaining time
rest 1 min

100 meter sprint (gasser)
shoulder to overhead (135, 100) as many reps as possible in the remaining time.

MAD MOBILITY
Foam roll lats
shoulder stretch in band
foam roll quads
calf stretch
press ups

 

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