New Years Day WOD will be at 2PM
And it’s a surprise!!!!

For Time:

30 Handstand Push Ups

40 PullUps

50 Kettlebell Swings m1.5pood f:1pood

60 Sit Ups

70 Burpees

CFT

CrossFit Total is the sum of the best of  three attempts

at the squat, the press and the deadlift

3 Roun;ds of:

15 Thrusters m:75 f:55

1 Min.Double Unders

30 Walking Lunge Steps

1 Min. Double Unders

15 Front Squats m:75 f:55

1 Min. Double Unders

Score is time minus double unders

Each double under=1 sec

Keith 17:14 Rx

Dan 14:52 singlesx3/65#

Kate 12:06 Rx

Julie 14:59 singlesx3/50#

Mindy15:21 45#

Mark 14:09 Rx

Steve M 16:35 Rx

Elle 27:35 singlesx3

Rosie 23:18 singlesx3/35#

Debbie 22:45 singlesx3/35#

Dave 17:20 Rx

Tom H 15:00 Rx

Frank 13:37 singlesx3

Rich 17:26 Rx

Pete 16:41 Rx

Jimmy 30:30 Rx

Tokyo 13:07 Rx

Tony 15:47 Rx

Robby 16:55 singlesx3

Michelle 16:30 singlesx3/35#/2rounds

“Keep Coming in Waves”

500 meter row

30 sit ups

30 box jumps 20″

30 pull ups

400 meter row

20 sit ups

20 box jumps 20″

20 pull ups

300 meter row

10 sit ps

10 box jumps

10 pull ups

*rest approximately 2 min. between rounds

*time each round individually

Maria 5:27/4:39/2:45 (jumping pu)

Keith 12:30/9:02/3:37 (Rx)

Dan 7:12/5:03/2:46 (RR)

Julie 10:02/6:54/4:31 (RR)

Madion 9:16/5:38/3:14 (RR/12′)

Mindy 8:33/6:49/3:34 (sm.band)

Mike 5:14/4:14/1:59 (Rx)

Mark 5:35/4:36/2:36 (Rx)

Joe T 5:18/4:04/2:08 (Rx)

Tony 7:33/6:07/3:18 (Rx)

Kate 10:18/7:19/3:20 (Rx)

Rosie 9:05/6:12/3;19 (RR/10″)

Debbie 10:07/6:00/2:10 (RR/step up)

Janet 8:43/6:09/3:21 (RR)

Margot 7:44/5:42/2:57 (RR*/12″)

Tash 13:27/7:52/4:11 (Rx)

Pete 6:22/4:50/2:27 (Rx)

Tom H 6:12/4:30/2:21 (Rx)

Frank 6:18/4:58/2:29 (Rx)

Robby 6:56/5:25/3:24 (Rx)

Jimmy 9:25/6:45/3:52 (Rx)

Al 6:40/6:09/2:30 (Rx)

Kev 7:08/6:52/3:40 (Rx)

Steve S 5:50/4:50/2:29 (Rx)

Dre 9:40/6:02/3:13 (Rx)

Tokyo 9:51/5:00/2:58 (Rx)

Michelle 12:05/5:58/2:41 (RR/12″step)

Elizabeth 11:46/5:50/3:16 (RR/step up)

“The Cheif”
5 Rounds
3 minutes of work 1 minute of rest
3 Power Cleans m:135lb f:95lb
6 Push Ups
9 Squats
Score is total reps completed

“Christine”
3 Rounds for Time of:
500 Meter Row
12 Deadlifts(bodyweight)
21 Box Jump 20″

One WOD today at 12 o’clock noon!!!!
Merry Christmas from CrossFit Scranton!!!!

Tabata “Bottom to Bottom” Squat
Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!

Austin Malleolo 18/6:17.
Post Tabata score and mile time to comments.

Start with 1 (the first day of Christmas aka 1 burpee aka partridge in a pear tree) and work your way to day 12 (500 meter row…no, you don’t have to do 12 of them) As you work your way through the days don’t forget to go back and complete each day before just like the song goes…ex) 1 burpee, 2 push press, 1 burpee, 3 front squat, 2 push press, 1 burpee…etc

1 burpee
2 push press (95/65)*
3 front squat *
4 hang power clean *
5 deadlift *
6 box jump 20″
7 pull up
8 push up
9 sit up
10 air squat
11 kb swings (53/35)
12 500 m row

feel free to hum the tune as you go…but don’t forget to breath

Mindy 18:08 (45lb/sm band/knee pu)
Mo 19:50 (45lb/sm band/knee pu)
Rosie 24:16 (35lb/6″step/RR/knee pu)
Joe T. 17:42 (Rx)
Tokyo 19:52 (Rx)
Dave S. 20:05 (Rx)
Pete 21:03 (Rx)
Angela 24:22 (Rx)
Rich 22:19 (Rx)
Janet 24:23 (25lb/step up/RR/knee pu)
Margot 23:23 (45lb/Jump pu/knee pu)
Mark 17:16 (Rx)
Steve T 18:31 (Rx)
Frank 19:10 (Rx)
Kate 22:08 (Rx)
Tash 40:40 (Rx)
Elizabeth 24:16 (45lb/12″box/RR/knee pu)
Kev 32:22 (Rx)
Steve S 20:50 (Rx)

For Time:
750 Meter Row
50 Jumping Ring Dips
40 Ring Push Ups
30 Hollow Rocks
20 Broad Jumps m:6′ f:4′
10 Strict Weighted Pull Ups m:40lb f:25lb