Thursday 151231

Strength:
Overhead Squat
2 x 3 reps @85%
Push Press + Jerk
2 x 3 reps @70%
WOD:
Tabata push press, 75 lb.
Tabata sit-up
Tabata sumo deadlift high pull, 75 lb.
Tabata push-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises. 32 total intervals. The score is the total number of reps completed.

Wednesday 151230

Clean Deadlift + Mid-Hang Clean
2 x 3 reps @75%
Clean Deadlift
4 x 3 reps @105%
WOD:
Complete as many rounds and reps in 12 minutes of the ascending ladder
3-6-9-12-15-18-21-etc
Dead-lift
Push-jerk
Chest To Bar Pull-up
Men: 155lb barbell. Women: 105lb barbell.

Tuesday 151229

Strength:
Front Squat
3 reps @75%
2 reps @80%
2 reps @85%
WOD:
Complete as many rounds in 10 minutes as possible
10 Box Jumps (24"/20")
20 AbMat Sit-ups

Monday 151228

Strength:
Snatch
3 reps @75%
2 reps @ 80%
1 rep @ 85%, 90%, 95%
Snatch Pull
3 x 3 reps @95%
WOD:
CrossFit Open WOD 14.1
Complete as many rounds in 10 minutes as possible
30 Double-unders
15 Power Snatches (75/55)

Sunday 151227

Olympic Lifting. Make up a missed WOD. Mobility. Work on Skills.

Saturday 151226

Clean & Jerk
75% x 3+1 x 2
80% x 2+1
85% x 2+1
90% x 1
Clean Pull
3 x 3 reps @90%
Back Squat
5 x 3 reps @80%

Friday 151225

Christmas Day. We Are Closed.

Thursday 151224

Christmas Eve. 12:30p class only

12 Days Of Christmas
Do the workout like you would sing the song.
Day 1: Burpee Broad Jump
Day 2: KB Snatches (alternating arms)
Day 3: Burpee Box Jump Overs(24"/20")
Day 4: KB Cleans (alternating arms)
Day 5: Burpee Pull-ups
Day 6: KB Sumo Dead-lift High Pulls
Day 7: Burpees
Day 8: KB Goblet Squats
Day 9: Lateral Burpees
Day 10: American KB Swings
Day 11: Burpee Toes To Bar
Day 12: Russian KB Swings
Men use a 55lb KB. Women use a 35lb KB

Wednesday 151223

Snatch Deadlift + Mid-Hang Snatch
2 x 3 reps @75%
Snatch Deadlift
4 x 3 reps @105%
Snatch Balance + OHS
2 x 3 reps @80%
Push Press + Jerk
2 x 3 reps @65%

Tuesday 151222

Strength:
Front Squat
3 reps @75%, 80%, 75%
WOD:
For Time:
50-40-30-20-10
Double-unders
25-20-15-10-5
Toes To Bar

Monday 151221

Strength:
Snatch
3 x 2 reps @75%
2 reps @80%
2 reps @85%
1 rep @90%
Snatch Pull
3 x 3 reps @90%
WOD:
'Christine'
Three Rounds For Time:
Row 500 Meters
12 Dead-lifts (bodyweight)
21 Box Jumps(24"/20")

Sunday 151220

Olympic Weightlifting. Make up a missed WOD. Mobility. Work on skills.

Saturday 151219

Strength:
Back Squat
5 x 3 reps @78%
WOD:
'Triple Three'
Row 3,000 Meters
300 Double-unders
Run 3 Miles

Friday 151218

Clean & Jerk
75% x 3+1 x 2
80% x 2+1 x 2
Clean Pull
4 x 3 reps @85%
WOD:
8 Rounds (32 intervals)
Tabata Plank
Tabata Side Plank
Tabata Hollow Hold
Tabata Side Plank

Thursday 151217

Strength:
Snatch Balance
2 x 3 reps @70%
Jerk
2 x 5 reps @80%
WOD:
Every minute on the minute for 12 minutes alternate between:
40 Double-unders
15 Dumbbell Thrusters (35lb DBs/20lb DBs)

Wednesday 151216

Strength:
Halting Clean Deadlift + Mid-Hang Clean
2 x 5 reps @70%
Clean Deadlift
5 x 3 reps @100%
WOD:
21-15-9 rep rounds for time
Row, Calories
Hang Power Cleans (95/65)
Lateral Burpees Over Barbell

Tuesday 151215

Strength:
Front Squat
3 x 3 reps @75%
WOD:
10-9-8-7-6-5-4-3-2-1 rep rounds for time
Strict Pull-ups
Pistols
Strict Toes To Bar
Strict Handstand Push-ups
Perform 4 Burpees between each exercise

Monday 151214

Strength:
Snatch
2 x 2 reps @75%
2 x 2 reps @80%
Snatch Pull
4 x 3 reps @85%
WOD:
For Time:
21-15-9 rep rounds
Row, Calories
Overhead Squat (95/65)
Pull-ups

Sunday 151213

Olympic Weightlifting. Make up a missed WOD. Mobility. Work on skills.

Saturday 151212

Back Squat
5 x 3 reps @75%
WOD:
Two Person Teams
Four Rounds For Time:
Run 400 Meters
30 Medicine Ball Clean - Chest Pass(20/14)
20 Kettlebell Swings (55/35)
20 Pull-ups

Run together as a team. Then line up 4ft apart and perform 30 medicineball chest passes (15 ea). Partner 1 will then do 20 KB swings while Partner 2 completes 20 Pull-ups, and then Partner 2 will do KB swings, while Partner 1 does pull-ups.

Friday 151211

Clean & Jerk
70% x 3+1 x 2
75% x 3+1 x 2
Clean Pull 5 x 3 reps @80%
WOD:
Complete as many rounds in 15 minutes as possible
Row, 20 calories
10 Hang Power Cleans (135/95)
5 Ring Muscle-ups

Thursday 151210

Strength:
Muscle Snatch + Snatch Balance + OHS 5 x 3 reps
Push Press + Jerk 2 x 3 reps @60%
WOD:
'Diane'
21-15-9 rep rounds for time:
Dead-lift (225/155)
Handstand Push-ups

Wednesday 151209

Strength:
Halting Snatch Deadlift + Mid-Hang Snatch 2 x 5 reps @70%
Snatch Deadlift 5 x 3 reps @100%
WOD:
CrossFit Open WOD 12.1
Complete as many reps as possible in 7 minutes of:
Burpees
This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Tuesday 151208

Strength:
Front Squat3 x 3 reps @70%
WOD:
Three Rounds For Time:
Run 400 Meters
Max Rep Bench Press - Body Weight
Max Rep Supine Ring Pulls- feet on a box

Monday 151207

Strength:
Snatch2 x 2 reps @70%
3 x 2 reps @75%
Snatch Pull3 x 3 reps @80%
WOD:
Complete as many rounds in 16 minutes as possible
10 Ring Dips
15 AbMat Sit-ups
20 Barbell Walking Lunges (95/65)

Sunday 151206

Olympic Weightlifting. Make up a missed WOD. Mobility. Work on stuff you suck at.

Saturday 151205

Karen & Annie
50-40-30-20-10 rep rounds for time
Double-unders
Sit-ups
Wall Balls (20lbs/14lbs

Friday 151204

Complete as many rounds in 20 minutes as possible
Run 200 Meters
10 Box Jump Overs (24"/20")
10 Deficit Push-ups (45lb bumper/25lb bumper)
10 Chest To Bar Pull-ups

Thursday 151203

Strength:
15 minutes to establish a 1RM Front Squat
WOD:
10-8-6-4-2 rep rounds for time:
Front Squat @ 60% of 1RM
Lateral Bar Jump Burpees

Wednesday 151202

Strength:
15 minutes to establish a 1 RM Clean & Jerk
WOD:
Complete as many rounds and reps in 12 minutes as possible:
Row, 50 calories
40 Dead-lift
30 Hang Power Clean
20 Shoulder To Overhead
Use a single barbell loaded to 60% of clean & jerk 1RM

Tuesday 151201

21-15-9 Rep Rounds For Time:
Schwinn AirDyne, Calories
Kettlebell Sumo Dead-lift High Pull (55lbs/35lbs)
Wall Balls (20lbs/14lbs)
Toes To Bar