WOD

Monday, December 25th

December 24, 2017

Merry Christmas!!!

Monday: 1 Class at Noon
Tuesday: No Class at 5am, 7pm or 8pm

5 Rounds
12 KB Swings (70/53)
24 Burpees
20 Wall Balls (20/14)
17 Box Jumps (24/20)


Sunday, December 24th

December 23, 2017

Holiday Weekend Hours
Sunday: Coached WOD 9 & 10am (Closed at 11am)
Monday: 1 Class at Noon
Tuesday: No Class at 5am, 7pm or 8pm
 
4 Rounds
:30 Work/:30 Rest
Min 1: Max Cal Row
Min 2: Max S2OH (95/65)
Min 3: Max Hang Power Cleans (95/65)
Min 4: Max Front Rack Lunge (95/65)
Min 5: Max DB Snatch (50/35)
Min 6: Max Sit-ups


Saturday, December 23rd

December 22, 2017

Holiday Weekend Hours
Saturday: Normal Hours?
Sunday: Coached WOD 9 & 10am (Closed at 11am)
Monday: 1 Class at Noon
Tuesday: No Class at 5am, 7pm or 8pm
 
12 Days of Crossfit
 
12 Burpees
11 Box Jumps (24/20)
10 Sit-ups
9 HR Push-ups
8 Wall Balls
7 Pull-ups
6 Lunges
5 Jump Squats
4 Toes to Bar
3 Muscle-ups or Ring Dips
2 Wall Walks
100m OH Plate Run (45/25)
 
*This will be performed as follows:
12 Burpees then
11 Box Jumps, 12 Burpees then
10 Sit-ups, 11 Box Jumps, 12 Burpees then
9 Push-ups, 10 Sit-ups, 11 Box Jumps, 12 Burpees
…. continue pattern until you complete all 12 rounds.


Friday, December 22nd

December 21, 2017

Holiday Weekend Hours
Friday: Normal Hours
Saturday: Normal Hours?
Sunday: Coached WOD 9 & 10am (Closed at 11am)
Monday: 1 Class at Noon
Tuesday: No Class at 5am, 7pm or 8pm
 
Back Squats
5×3 (building)
 
“Diane”
21-15-9
Deadlifts (225/155)
HSPUs
 
Extra Credit
3×10 Dips
3×10 Barbell Curls
3×10 Ab Rollouts


Thursday, December 21st

December 20, 2017

Holiday Weekend Hours
Friday: Normal Hours
Saturday: Normal Hours?
Sunday: Coached WOD 9 & 10am (Closed at 11am)
Monday: 1 Class at Noon
Tuesday: No Class at 5am, 7pm or 8pm
9EMOM
Min 1: :40 Strict Pull-up
Min 2: :40 Strict HSPUs
Min 3: :40 Dead Bugs
 
“Open”
 
3 Rounds
50 Wall Balls (20/14)
500m Row
25 TTB
 
 
“Fitness”
 
6 Rounds
25 Wall Balls
250m Row
25 Sit-ups
 
 
Extra Credit
12EMOM
Min 1: :40 Ski Erg
Min 2: :40 Hip Extensions
Min 3: :40 Flutter Kicks
Min 4: :40 Bicep Curls


Wednesday, December 20th

December 19, 2017

Holiday Weekend Hours
Friday: Normal Hours
Saturday: Normal Hours?
Sunday: Coached WOD 9 & 10am (Closed at 11am)
Monday: 1 Class at Noon
Tuesday: No Class at 5am, 7pm or 8pm
Tempo Split Squat (heavier than last week)
4x 15 per leg (KB or DB)
1min between legs and 2mins between sets
 
“Open”
 
2 Rounds
3AMRAP
10 Cal Row
5 Bar Muscle-ups
 
Rest 3 mins
 
3AMRAP
10 DB Power Clean (2x 50/35)
10 Burpees
 
Rest 3 mins
 
 
“Fitness”
 
2 Rounds
3AMRAP
10 Cal Row
10 Ring Rows
 
Rest 3 mins
 
3AMRAP
10 DB Power Clean (2x 50/35)
10 Burpees
 
Rest 3 mins
 
 
Extra Credit
3×15 GH Raises
3×15 DB Reverse Flys
3×50 MB Twists


Tuesday, December 19th

December 18, 2017

Holiday Weekend Hours
Friday: Normal Hours
Saturday: Only 3 Classes 7:30, 9:00 & 10:30
Sunday: Coached WOD 9 & 10am (Closed at 11am)
Monday: Closed
Tuesday: Normal Hours
6EMOM
Even: :40 HS Walk or HS Hold
Odd: 1-2 Rope Climbs
Superset
Push Press 3×8 (building)
Tempo Chinese DB Row 3×8 (building)
 
“Open”
 
3 Rounds
10 Hang Power Clean & Jerk (65% of 1RM Push Press)
15 Hand-release Push-ups
20 Russian KB Swings (70/53)
 
“Fitness”
 
3 Rounds
10 Box Jumps
15 HR Push-ups
20 Russian KBS
 
Extra Credit
5×5 Bench Press
3×8 Barbell Z-Press
3×15 Face Pulls


Monday, December 18th

December 17, 2017

5EMOM
1 Squat Snatch (building)
Every 2mins (4 sets)
1 Squat Snatch
3 Rounds
10 Squat Snatch (155/105)
20 Burpees
(Crossfit.com 11/1/17)
“Fitness”
3 Rounds
10 Alternating DB Snatch
20 Burpees
Extra Credit
Back Squat 3×10
3×25 GHD Sit-ups


Sunday, December 17th

December 16, 2017

Hours:
Coached WOD: 9 & 10am
Open Gym: 11am to 1pm
 

“8 Days of Hanukha”

8 Rounds
8 Deadlifts (95/65)
8 Hang Power Cleans (95/65)
8 Front Squats (95/65)
8 S2OH (95/65)
8 Back Rack Step Back Lunges (95/65)
8 Alternating DB Snatch (50/35)
8 Burpee Bar Hops
8 Abmat Sit-ups


Saturday, December 16th

December 15, 2017

Hours: 7:30, 9, 10 & 11:30am
 
Teams of 3
 
2 Rounds
72 TTB
72 Deadlifts (135/95)
54 C2B Pull-ups
54 Clean & Jerk (135/95)
36 HSPUs
36 Thrusters (135/95)
18 Bar Muscle-ups
18 Snatch (135/95)
 
1 person works at a time
 
“Fitness”
Teams of 3
 
2 Rounds
72 Sit-ups
72 KB Deadlifts
54 Ring Rows
54 KB Swings
36 Seated DB Press
36 Wall Balls
18 Burpees
18 Alternating DB Snatch


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