(551) 427-5077

Friday – January 1

“2016”

In teams of 2 (1 working/1 resting)

150 Double Unders or Single Unders

88 Burpees

then, 

5 rounds

20 KB Swings (53/35) OR 20 Box Jumps (24/20)

16 Weighted Sit Ups (25/15)

20 Shoulder to Overhead (95/65)

16 Hang Power Cleans (95/65)

20 Wall Balls (20/14)

16 Muscle Ups OR Chest to Bar Pull Ups OR Pull Ups OR Ring Rows

200 M Run

then, 

88 Burpees

150 Double Unders or Single Unders

*40 Minute Cap

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PLEASE ARRIVE EARLY AND BEGIN TO STRETCH/WARM UP/MOBILIZE ON YOUR OWN.  WE WILL MAKE TEAMS.

 Class times are: 12 PM (full), 1 PM, 2 PM, 3 PM.  No night classes


 

 

 

Thursday – December 31

Part 1:

10 Minute EMOM

1 Power Snatch

1 Low Hang Snatch

1 Overhead Squat

*Preferred squat snatch on the high hang

*If your overhead squat mobility isn’t there, perform 2 overhead lunges (1 each leg)

Part 2:

For Time:

20 Box Jump Overs (24/20)

20 Hang Power Snatches (95/65)

30 Overhead Squats (95/65)

30 Deadlifts (95/65)

*10 Minute Cap 

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Today’s Schedule:

5 AM, 6 AM, 7 AM, 9:30 AM, 11 AM, 12 PM, 1 PM

Tomorrow’s Schedule (Sign up mandatory)

12 PM, 1 PM, 2 PM, 3 PM

 

 

 

Wednesday – December 30

Tabata (8 rounds)

:20 on/:10 off (0:00-4:00)

Sit Ups

*Your score is the lowest-rep interval

2 Minute Rest (4:00-6:00)

Tabata (8 rounds)

:20 on/:10 off (6:00-10:00)

Meter Row

*Your score is the lowest-rep interval

2 Minute Rest (10:00-12:00)

Tabata (8 rounds)

:20 on/:10 off (12:00-16:00)

Push Ups

*Your score is the lowest-rep interval

2 Minute Rest (16:00-18:00)

Tabata (8 Rounds)

:20 on/:10 off (18:00-22:00)

Air Squats 

*Your score is the lowest-rep interval


Tuesday – December 29

 

Part 1:

2 x 5 

Push Press

*75-80 % of 1 rep max.  There should be NO fails.  This is not near a max load.

*If you do not have a 1 rep max.  Go for it today

Part 2:

7 x 1 

Split Jerk

Part 3:

7 Minute AMRAP

7 Shoulder to Overhead (115/75)

7 Burpees 

 

 

 

 

Monday – December 28

For Time:

2 Rounds

15 Push Ups

12 Toes to Bar

9 Squat Cleans (135/85)

Rest 2 Minutes, then

2 Rounds

12 Push Ups

9 Toes to Bar

6 Squat Cleans (155/95)

Rest 2 Minutes, then

2 Rounds

9 Push Ups

6 Toes to Bar

3 Squat Cleans (185/115)

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*Challenge yourself on the barbell today.  Go heavy.

Total Reps:

Push Ups: 72

Toes to Bar: 54

Squat Cleans: 36

 

 

 

 

 

Saturday –December 26

Partner WOD

75 wall balls
75 KB swings
75 burpees
75 toes to bar
75 weighted sit ups (25/15)

Partner 1 chips away while partner 2 runs 200M. When they return from run, their roles switch until the wod is over. There is no breaking. Runner is timekeeper. Other person can’t start reps until their partner is out the door running.

30  Min cap

Thursday – December 24

12 Days of Crossfit  (Workout is performed like the song)

1 – Muscle Up

2 – Handstand Push Ups

3 – Sumo Deadlift High Pull (95/65)

4 – Front Squats (95/65)

5 – Shoulder to Overhead (95/65)

6 – Hang Power Cleans (95/65)

7 – Burpees

8 – Lunges (each leg)

9 – Push Ups

10 – Wall Balls (20/14)

11 – Box Jumps (24/20)

12 – Calorie Row

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Normal schedule today, except there is no 6:15. 7:15, or 8:15 PM.

 

 

Wednesday – December 23

For Time 

1 Mile Run

50 Air Squats

50 Sit Ups

3 Minute Rest

800 M Run

40 Air Squats

40 Sit Ups

3 Minute Rest

400 M Run

30 Air Squats

30 Sit Ups