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Wednesday – January 1

TODAY’s SCHEDULE: 9, 10, 11 AM, 12 PM

7 Minute Rep Ladder (increasing by 2’s)

KB Swings (53/35)

Push Ups

3 Minute Rest

7 Minute Rep Ladder (increasing by 2’s)

Pull Ups (no butterfly)

Sit Ups

3 Minute Rest

7 Minute Rep Ladder (increasing by 2’s)

Wall Balls (20/14)

Burpees

*BE PREPARED TO DO THIS WORKOUTS IN ANY ORDER!!

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Rep ladders are like two different kinds of workouts wrapped up in to one. You start of with quick back-and-forth transitions and it eventually turns in to muscle stamina and capacity. Keep these movements clean, crisp, and consistent!

Tuesday – December 31

TODAY’s SCHEDULE: 5, 6, 9:30, 11, 12, 1

NO NIGHT CLASSES

5 Rounds

500/400 M Row

12 Handstand Push Ups

12 Sumo Deadlift High Pulls (95/65)

12 Box Jumps (24/20)

*28 Minute Cap

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Long classic Crossfit workout that will test your ability to pace early on, especially on that rower. Keep the 12’s clean and crisp, don’t hesitate to break them up early in order to do so.

Monday – December 30

For Time:

25 Burpees

then 3 Rounds

8 Toes to Bar

4 Hang Power Cleans (175/115)

3 Minute Rest

25 Burpees

Then 3 Rounds

6 Toes to Bar

6 Hang Power Cleans (155/105)

3 Minute Rest

25 Burpees

Then, 3 Rounds

4 Toes to Bar

8 Hang Power Cleans

*24 Minute Cap

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The short sets of Cleans and Toes to Bar should be manageable but you will be under some duress from the get-go because of the Burpees. Stay on the aggressive side in regard to your pace with the 3 minute-rests in place!

Saturday – December 28

In Teams of 2 (1 working / 1 resting)

100 Wall Balls

then 2 Rounds

30 Hand Release Push Ups

30 Sumo DL High Pull (95/65)

then

100 Wall Balls

then 2 Rounds

30 Hand Release Push Ups

50 Hang DB Clean and Jerk (choose weight)

then

100 Wall Balls

30 Hand Release Push Ups

100 Double Unders

*32 Minute Cap

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Suggest you split the wall balls in to smaller sets that originally thought because of the tension you shoulders will be under on all those push ups! Come up with a plan, then come up with a backup plan!

Friday – December 27

2 Rounds

2 Minutes on / 2 Minutes off

250/200 M Row

Max Burpees

2 Rounds

2 Minutes on / 2 Minutes off

250/200 M Row

Max Box Jumps (24/20)

2 Rounds

2 Minutes on / 2 Minutes off

250/200 M Row

Max Shuttle Runs (50 ft down / 50 ft back)

*Each back and forth run is 2 reps

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High effort intervals today. Have a goal to keep your row pace the same each round and then find a tough but sustainable pace on the max rep portions.

Thursday – December 26

TODAY’S SCHEDULE

11 AM, 12 PM, 1, 4:15, 5:15, 6:15, 7:15, 8:15

*PLEASE ARRIVE 15-20 minutes early to start warming up on your own

12 Days of Christmas

1: Wall Walk

2: Muscle Up OR Strict Pull Up

3: Thruster

4: Hang Clean

5: Deadlift

6: Push Up

7: Toes to Bar

8: Hang Snatch

9: Push Press

10: KB Step Ups

11: KB Swings

12: Back Rack Lunge

*Workout is performed like the “12 Days of Christmas” song

*Athlete chooses barbell weight

*30 Minute Cap (strict)

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The traditional 12 Days of Christmas WOD is here! Make sure you pick a very manageable weight because even though the reps don’t look like a lot, they certainly do add up. The goal on a workout like this is to KEEP MOVING.

Tuesday – December 24

TODAY’s SCHEDULE – 8, 9, 10, 11 AM

“Barbara”

5 rounds:

20 Pull ups
30 Push ups
40 Sit ups
50 Air squats

*2:00 rest after each round


A timeless test of your ability to move your own body weight in all directions, “Barbara” is one of the original CrossFit “girl” WODs – named after girls because they leave you feeling as though a storm hit you!

Monday – December 23

Part 1:

4 Rounds

20 Seconds Handstand Hold OR Handstand Walk

5 Seconds rest

20 Seconds Hollow Rocks

5 Seconds Rest

Part 2:

For Time:

8 Clean and Jerks (135/95) – no more than 65%

35 Double Unders

8 Clean and Jerks (165/115) – no more than 75%

35 Double Unders

8 Clean and Jerks (185/125) – no more than 85%

35 Double Unders

Rest 5 minutes

Then repeat.

*23 Minute Cap

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Part 1 will go by quick, but view it as an opportunity to work on movements that can help you across multiple levels. We will be seeing more handstand walk opportunites in 2020. Part 2’s goal is to have similar splits. Scale the jump rope if you can’t get that done in under a minute.

Saturday – December 21

In Teams of 2 (1 working / 1 resting)

AMRAP 9

9/6 Cal Row

6 Burpees

6 Alternating DB Snatch

2 Minute Rest

AMRAP 9

6 Burpees

6 Alternating DB Snatch

6 DB Push Press (3 R / 3 L)

2 Minute Rest

AMRAP 9

6 Alternating DB Snatch

6 DB Push Press (3 R / 3 L)

6 Box Jumps (24/20)

*Entire WOD is I go, you go

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Intensity from start to finish. Make sure the DB is a weight you can move smoothly when fatigued. Estimate you will be getting 30-40 seconds of rest after each round.