Saturday 12/20/14

WOD:
3 rounds – with a partner
50 cal row [partner holds a plank]
50 burpees [partner holds a handstand hold]
50 KB swings (53/35) [partner hangs from pull up bar]

*Partner can switch at any time.

R.E.D. Friday 12/19/14 – Last Benchmark of the Year!!!!!

Happy Birthday to Kyle and Sarah! Hope you guys have a wonderful day!

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WOD:
“Fran”
21-15-9
Thrusters (95/65)
Pull ups

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Thursday 12/18/14

WOD:
40-30-20-10
Wall balls (20/14)
Sit ups
DB snatches (45/30)
Double unders

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Wednesday 12/17/14

Happy birthday to Dixie!!!! We so very much appreciate your go get it attitude and have had a lot of fun helping you figure out your kipping pull ups and olympic lifts. You’ve made a ton of progress so far and we can’t wait to see what else you conquer.

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Strength:
Deadlift
10 reps @ 50% of 1 RM
10 reps @ 60%
10 reps @ 65%
8 reps @ 75%
6 reps @ 80%

*Do not bounce reps. Lower the bar, reset, and then continue the lift.

WOD:
10 min AMRAP
5 burpees
10 jumping alternating lunge
15 KB swings (53/35)

*Score for rounds and reps

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Tuesday 12/16/17

WOD:
“The Bear”
5 sets
7 bear complexes

1 Bear Complex
– Power clean
– Front squat
– Push press
– Back squat
– Behind the neck push press

* All 7 complexes are to be performed UNBROKEN. You can rest the barbell on shoulders (front rack/back rack) or in the hang. All reps must be touch and go from the ground. You can only go up weight if you can complete all 7 reps unbroken. rest as needed between sets.

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Monday 12/15/14

Happy belated birthday to Angie! You’ve made awesome progress over the past few months and we can’t wait to see what else you are capable of. Good things are happening!

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Strength:
OH squats
5-5-5-5-5 – progressive loading

WOD:
Squat box jump
5 min to establish 1 RM

*Start with an air squat, the box jump must be initiated from the bottom of the squat.

7 min EMOM
3 squat box jumps – 80% of 1 RM

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Saturday 12/13/14

WOD:
“CrossFit Total”

Back squat
20 min to establish a 1 rep max

Strict press
20 min to establish a 1 rep max

Deadlift
20 min to establish a 1 rep max

*Plan on being in here for more than an hour. I want to make sure everyone has plenty of time to get some good 1 RM attempts.

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R.E.D. Friday 12/12/14

Happy birthday Caleb! The works outs are never dull when you’re there. Keep up the good work!

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WOD:
3 rounds
1 min – pull up
1 min – push up
1 min – sit up
1 min – air squat
1 min – burpee
1 min – rest

*Score for total reps

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Thursday 12/11/14

WOD:
With a running clock…
3 rounds
10 KB swings (53/35)
60 ft bear crawls
[At 5 min]
3 rounds
10 KB sumo deadlift high pull (53/35)
3 wall walks
[At 10 min]
3 rounds
10 KB snatches (53/35)
10 V-ups
[At 15 min]
3 rounds
10 KB clean & press (53/35)
20 double unders

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Wednesday 12/10/14

WOD:
20 min AMRAP
60 cal row
50 toes to bar
40 wall balls (20/14)
30 power cleans (135/95)
20 muscle ups

1 muscle up = 1 CTB pull up + 1 ring dip

*Score for total reps.

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Tuesday 12/9/14

Strength/Skill:
Snatch complex
5 sets of…
– 1 halting snatch deadlift
– 1 hang power snatch
– 1 hang snatch

*Don’t expect to come in and hit some snatch PR’s. Today we’re going to spend all our time with easy to move weight so we can really nail our technique. Be prepared to get…. uncomfortable.

WOD:
3 min AMRAP
10 bumper plate G2O (45/25)
20 double unders

Rest 1 min

3 min AMRAP
10 OH plate lunges (45/25)
10 box jumps (24/20)

*Score for total reps

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Monday 12/8/14

Strength:
Front squat
20 min to establish a 1 rep max

WOD:
3 rounds
10 burpee pull ups
20 air squats

*10 min time cap

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Saturday 12/6/14

WOD:
With a partner
70 cal row
60 sit ups
50 KB goblet squats (53/35)
40 push ups
30 thrusters (95/65)
20 ground to OH (95/65)
10 wall walks

*Both partners perform 3 burpees every 2 min

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R.E.D. Friday 12/5/14

WOD:
“Indoor Nancy”
5 rounds
200 single unders (alternating feet)
15 OH squats (95/65)

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Thursday 12/4/14

Skill:
Handstand practice

WOD:
1000 m row

Then…

5 rounds
20 KB swings (53/35)
10 push ups

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Wednesday 12/3/14

Strength:
Strict press
5-5-5-5-5 – Medium weight

*Max set of strict pull ups between sets. If you can do more than 10 pull ups, do sets of 5 weighted pull ups as heavy as possible. If you don’t have strict pull ups, do 3 negatives per set.

WOD:
10 min EMOM
10 wall balls (20/14) Men shoot to 12 ft target, Women to a 10 ft target
10 double unders

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Tuesday 12/2/14

WOD:
For time
40 box jumps (24/20)
30 sit ups
20 power cleans (135/95)
10 push jerks (135/95)
20 power cleans (135/95)
30 sit ups
40 box jumps (24/20)

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Monday 12/1/14

Happy birthday to Jim!! We’re so bummed that you’re leaving us in a few months, but so excited for your new adventure at the same time. Hope you have an awesome birthday.

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Strength:
Front squat
5-5-5-5-5 @ light weight (deload week)

*3 sets of 10 reps (each arm) DB rows as heavy as possible

WOD:
With a running clock counting down from 12 min
3 min – DB snatch (45/30)
3 min – Push up plank hold
2 min – DB snatch (45/30)
2 min – Push up plank hold
1 min – DB snatch (45/30)
1 min – Push up plank hold

*Score for total reps of DB snatch

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Saturday 11/29/14

WOD:
2-4-6-8-10-12-14-16-18-20
1 arm DB thruster (45/30)

20-18-16-14-12-10-8-6-4-2
Toes to bar

*20 double unders each round

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Friday 11/28/14

Find a partner and let’s work off some of that Thanksgiving nastiness!

WOD:
With a partner
100 goblet squats (53/35)
400 m run
100 push ups
400 m run
100 OH plate lunges (45/35)
400 m run
100 pull ups
400 m run

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Missing Heidi and David in the picture.
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