Saturday, Dec 31st, 2016

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Please be safe everyone and have fun!

We will see you next year!

Warm Up

2 Rounds NFT of:

250m Row
10 Scorpions
:30 Handstand Hold
10 Pass Throughs

A) Strength/Skill

Pick Teams and Warm Up

 

B) WOD

In teams of 4, complete 4 rounds “relay style”

1 Rope Climb
10 DB Squat Clean Thrusters 35/25
20 Box Jumps 24/20
30 Abmat Sit Ups
40 Dubs

** In relay style, the next team member cannot start until the team member immediately in front clears the station. The first team member cannot start the next round until the last team member finishes the prior round.
** 30 minute cut-off.
** No more than 1 box and 2 sets of dumbbells per team.
** Sub 3 rope pulls for 1 rope climb.
** Full hip extension on top of the box.
** Sub 80 singles for 40 doubles.

Friday, Dec 30th, 2016

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Warm Up

2 Rounds NFT of:

10 Cal Row
10 Ring Rows
10 AMSU
:30 Samson Stretch

 

A) Strength/Skill

Every 2 Min for 10 Min
2 Pause Jerks @ 65%

5 Min EMOM
2 Snatch Balance @ 70%

 

B) WOD

5 RFT:

15 Kb Swings 45/35
15 Hang Power Cleans 95/65
15 Toes to Bar

Thursday, Dec 29th, 2016

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Warm Up

2 Rounds NFT of:

:30 Samson Stretch
10 Pass Throughs
3-5 Chin-Ups with a :02 hold at the top
10 Iron Cross

 

A) Strength/Skill

Every 2 Min for 10 Min
Work Up to a 3 Rep Max Pause Front Squat

5 Min EMOM
5 Strict Pullups

 

B) WOD

5 Rounds for Reps:

:30 Calorie Row
:30 Rest
:30 Push Press 75/55
:30 Rest

Wednesday, Dec 28th, 2016

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Warm Up

2 Rounds NFT of:

10 OVH Squats
5-10 Push-Ups
10 Scorpions
10 Pass Throughs

 

A) Strength/Skill

Every 2 Min for 10 Min
Work Up to a 5 Rep Max Push Press

8 Min EMOM

Even Min: :30 Plank Hold
Odd Min: 8 Pushups

 

B) WOD

For Time:

21-15-9

Power Snatches 75/55
Pull Ups
Lateral Bar Jump Overs Over and Back = 1 Rep

Tuesday, Dec 27th, 2016

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Warm Up

2 Rounds NFT of:

10 Russian Kb Swings
10 Overhead Squats
10 Pass Throughs
10 Iron Cross

 

A) Strength/Skill

Every 2 Min for 10 Min
Work Up to a 5 Rep Max Back Squat

 

B) WOD

For Time:

21-15-9
Wallball 20/14
Burpees

Rest 3:00

3 Rounds
15 Wallball
15 Calorie Row

Rest 3:00

2 Rounds
50 Double Unders
25 Wallball

*Score total time including rest

Monday, Dec 26th, 2016

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5:30 pm crew!

There is only Open Gym from 10-12 today, come in and do the wod

or just work on a skill/strength if you want.

Warm Up

2 Rounds NFT of:

200m Run
10 Push-Ups
10 Scorpions
10 Pass Throughs

A) Strength/Skill

Every 2 Min for 10 Min
3 Power Cleans @ 65%

3 Min EMOM
2 Clean Pulls @ 75%

B) WOD

3 RFT:

100m Farmer Carry 45/35
40 Abmat Sit ups
10 Power Cleans 135/85

Saturday, Dec 24th, 2016

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There will only be Open Gym on Monday Dec 26th from 10-12, you can come in and wod or work on a certain skill/strength. Have a great weekend and a Very Merry Christmas!!!!!!!!!!!!!!!

Warm Up

2 Rounds NFT of:

250m Row
10 Scorpions
:30 Handstand Hold
10 Pass Throughs

 

A) Strength/Skill

Warm Up Movements

 

B) WOD

12-days

For Time:

1 Sumo Deadlift High Pull 95/65
2 Thrusters 95/65
3 HSPU
4 Hang Power Cleans 95/65
5 Power Snatches 95/65
6 Kettlebell Swings 45/35
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps 24/20
10 Wallballs 20/14
11 Burpees
12 Overhead Walking Lunges 45/25

Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 HSPU, 2 Thrusters, and 1 SDHP; continue with 4 Power Cleans, 3, 2, 1 etc. up the ladder and down

Friday, Dec 23rd, 2016

Lunges are always better with friends!!!

Lunges are always better with friends!!!

 

Warm Up

2 Rounds NFT of:

10 Cal Row
10 Ring Rows
10 AMSU
:30 Samson Stretch

 

A) Strength/Skill

5 Min EMOM
5 Front Rack Reverse Lunges @ Med Weight

5 Min EMOM
3 Snatch Balance @ 55%

 

B) WOD

3 RFT:

50 Double Unders
25 Wallballs 20/14
15 Ring Dips

Holiday Schedule

Please note the changes in our schedule during the holidays.

Friday – ALL Classes will be normal

Saturday – Regular 9 AM 

Monday – NO CrossFit or BootCamp Classes, however we will be having Open Gym from 10-12 if anyone would like to burn the extra calories! 

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Thursday, Dec 22nd, 2016

Musical medballs can be dangerous!!!!! But so much fun as well!!!

Musical medballs can be dangerous!!!!! But so much fun as well!!!

 

Warm Up

2 Rounds NFT of:

10 OVH Squats
5-10 Push-Ups
10 Scorpions
10 Pass Throughs

 

A) Strength/Skill

Every 2 Min for 10 Min
2 Hang Pwr Snatches @ 60%

3 Min EMOM
2 Tempo Pulls @ 70%

 

B) WOD

AMRAP 15:

9 Box Jumps 30/24
6 Power Snatch 115/75
3 Bar Muscle-Ups