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HOLIDAY SCHEDULE

HOLIDAY SCHEDULE

Saturday 12/20: One class at 9:30am. (Pot-luck at 11:00)

Wednesday 12/24: Last class at 4pm (full morning)

Thursday 12/25: Closed

Friday 12/26: 8am(Bootcamp).   9am, 10am & 12pm(CrossFit).

 

Wednesday 12/31: Last class 5pm

Thursday 01/01: Closed

Friday 01/02: 8am(Bootcamp).   9am, 10am & 12pm(CrossFit).

 

*IF a day is not on the list, then it is a normal class schedule.

WOD – Saturday – 12/20/14

WOD – Saturday – 12/20/14

12 WODs of Christmas

 

REMEMBER, Only one class at 9:30am followed by Pot-Luck at 11:00. (Bring a Dish)

12 WOD’s of Christmas: For Time: (See WOD format below)

  • 1 100m Run
  • 2 Power snatch 135/95
  • 3 HSPU (scale to 3 Hand release Push-ups)
  • 4 Power cleans 135/95
  • 5 TTB
  • 6 OH Plate walking Lunge 45/25
  • 7 KB Swings 53/35
  • 8 Mountain climbers
  • 9 Pull-ups
  • 10 Wallballs 20/14
  • 11 Burpee over barbell
  • 12 Goblet Squats 53/35

The format of the WOD is like the song. On the 1st day of Christmas…

Example:

  • 100m Run
  • 2 Power snatch, 100m run
  • 3 HSPU, 2 power snatch, 100m run
  • 4 power cleans, 3 hspu, 2 power snatch, 100m run
  • 5 TTB, 4 power cleans, 3 hspu, 2 power snatch, 100m run
  • etc…. (the last round will include all movements)

Click the link for the upcoming HOLIDAY SCHEDULE

WOD – Friday – 12/19/14

WOD – Friday – 12/19/14

Rob Double Unders 2013

 

We will run One class this Saturday at 9:30am-11:00, with the Pot Luck to follow at 11:00am. The workout will be “12 WOD’s of Christmas”….but the movements will be a surprise! See you then!

A) EMOM 10

  • Min 1:5 Deadlifts @65-70%
  • Min 2: 6-8 Ring Dips

 

Rest 5

 

B) EMOM 10

  • Min 1: 5 Front Squats @ 65-70%
  • Min 2: 5-7 Strict Pull-ups

 

 

C) Benchmark WOD: Annie

50-40-30-20-10

  • Double Unders (scale to 2:1 singles)
  • Ambat Sit-ups

WOD – Thursday – 12/18/14

WOD – Thursday – 12/18/14

RussianTwist

 

A) 3 Rounds: NOT for time (any order)

  • 1 -2 rope climbs
  • 250m row
  • 25 Russian Twists 20/14

 

B) EMOM 10:

  • Min 1: 10 KB Swings (70/53) + 8 push-ups
  • Min 2: 30 Double Unders or 60 Singles

 

C) 5 X 400M Run: Every 4 Minutes

(Record fastest and slowest time)

WOD – Wednesday – 12/17/14

WOD – Wednesday – 12/17/14

ben smith 495 x 3 b squat

 

We will run One class this Saturday at 9:30am-11:00, with the Pot Luck to follow at 11am. The workout will be “12 WOD’s of Christmas”….but the movements will be a surprise! See you then!

 

HOLY LEG DAY!!

A) Back Squat   8 x 3 @ 80% (across)

(Do not post load)

 

B) EMOM 8:

5 Thursters 95/65 + 5 Burpee over bar

(No score)

 

REST 5 MINUTES

 

B) AMRAP 8:

  • 5 Power Snatch 95/65
  • 10 OHS 95/65 (Scale to back squats if unable to do ohs)
  • 100m Backwards Run

WOD – Tuesday – 12/16/14

WOD – Tuesday – 12/16/14

Spealler Box Jump

 

We will run One class this Saturday at 9:30am-11:00, with the Pot Luck to follow at 11am. The workout will be “12 WOD’s of Christmas”….but the movements will be a surprise! See you then!

 

A) 3 RNFT

  • 8 Good Mornings
  • 10 SDHP 53/35
  • 12 Kip swings from pull-up bar

 

A) Build to a 85% Power Clean(12 Minute Cap)

-Quick transition to Part C

 

C) AMRAP 20

  • 5 Power Cleans 135/95
  • 7 TTB9 Box Jumps 24/20 (Games std)
  • 100m Run

WOD – Monday – 12/15/14

WOD – Monday – 12/15/14

bench_press_crossfit

 

We will run 1 Class this Saturday at 9:30am-11:00, with the Pot Luck to follow at 11am. The workout will be “12 WOD’s of Christmas”….but the movements will be a surprise! See you then!

 

A) Bench Press8 x 3 @ 80%

(Do not post load)- Try for a set every 60-90 seconds

 

B) 9 Rounds For Time – 22 Min Time Cap

  • 3 HSPU OR Wall-Walks
  • 6 Front Squats 155/105*
  • 9 Pull-ups20 Double Unders (scale to 40 singles)

* front squats should be unbroken each round…chose weight carefully

WOD – Friday – 12/12/14

WOD – Friday – 12/12/14

Muscle ups for commercial

 

A) 2 Minutes of: 20m Shuttle Sprint

(Run at 70-80%. Do not post load)

 

B) 2 Minutes for Max Reps of: KB Swings 53/35

(Post reps)

 

C) Build to Heavy Deadlift – NOT a 1RM

(Do not post load. 85-90%)

 

D) 21-15-9

  • Deadlift 275/185
  • Pull-ups
  • Push-ups (Hand Release)

WOD – Thursday – 12/11/14

WOD – Thursday – 12/11/14

Games2012_RichFroning_Rope

 

REMINDER,  We are shooting our TV commercial for all 4 gyms at The CrossFit Squad at noon. We’d love to see as many members as possible. If you can take the noon class you’ll be famous. The commercial will air on 20 different networks.

 

A) 3 Rounds NOT for Time – Any order

  • 1-2 Rope Climbs
  • 8 Hollow Rocks or GHD’s
  • 25m Bear Crawl

 

B) 4 RFT:

  • 7 Power Cleans 95/65
  • 7 Burpee over Bar
  • 7 TTB
  • 400m Run

 

C) 750m Row – Cool Down (upon completion of B)

 

WOD – Wednesday – 12/10/14

WOD – Wednesday – 12/10/14

Andrea A Farmer Carry

 

A) Power Snatch

  • Build to 2 rep-max (Touch-n-Go)

 

B) AMRAP 20:

  • 10 Back Squats 135/95
  • 10 Dips
  • 100m Farmers Carry 53/35
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