Dec 4-10

No Yoga this weekend
WODS and Open Gym time — Schedule

Saturday Dec 4

40 Min Cap:

With a partner complete
150/120 cal
4 Rounds:
20 power cleans (135/95)
30 TTB
4 Rounds:
20 front squats
30 pull ups
4 Rounds:
20 S2OH
30 alternating pistols
150/120 cal

Sunday Dec 5

10 Rounds
15/12 cal
8 deadlifts (275/175)
10 box jump overs

Monday Dec 6

Bigger Fast Stronger Week 2

Back Squat 5×5 all sets at 70-75% of  your 1RM


30 reps for time of:

• Clean & Jerk 135/95#

Tuesday Dec 7

Bigger Fast Stronger Week 2

Shoulder Press 5×5 all sets at 70-75% of  your 1RM


With a partner, switch every 2 min for 20 Min
16 DB Snatch 50/35
Max Cals
From 20:00-26:00
Max pull ups (switch however you like)

Wednesday Dec 8


Thirty rounds of:
•5 Wall ball shots, 20 pound ball
•3 Handstand push-ups
•225/155 pound Power clean, 1 rep

This is one of the heavier CrossFit Benchmark WODs, not many people can clean 225/155# 30x and do 90 HSPU.
Here is a suggested scale but talk to the coach for further mods. We are shooting for around 30 min with a 40min cap.

30 Rounds
5 Wall Ball
5 Push Ups
1 Power Clean at 80% of your 1RM

Thursday Dec 9

Bigger Fast Stronger Week 2

Deadliftt 5×5 all sets at 70-75% of  your 1RM


5 Rounds
30/24 Cal
15 OHS 95/65 (At least the 1st 2 sets should be unbroken)

Friday Dec 10

Bigger Fast Stronger Week 2

Bench Press 5×5 all sets at 70-75% of  your 1RM



Five rounds of:
•155/105 pound Deadlift, 12 reps
•155/105 pound Hang power clean, 9 reps
•155/105 pound Push jerk, 6 reps

Scale to a weight that you could do the 1st round (all 27 reps) unbroken if you needed to but you don’t have to.
For most people it will make sense to do 11 deadlifts, take a quick break then 1 deadlift and 8 hang cleans.
Another quick break, 1 hang clean and then all 6 jerks.  


FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10


Talk with a coach about your goals, get the plan to achieve them.


Take the first step towards getting the results you want!
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