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WOD – Wednesday – 12/31/14

WOD – Wednesday – 12/31/14

Danielle-S-335-Deadlift

 

Happy New Years’ Eve! – Last class is 5pm today.    See HOLIDAY SCHEDULE

 

A) 2 Rounds, NOT For Time:

  • 25 Jumping Squats
  • 10 Muscle Snatch 45/35 (please do not drop empty bar)

 

B) Back Squats

5-5-3-3-2-2. Start at 60% and add 5% each set (finish at 85%)

 

C) 5 Rounds For Time: (18 Minute Cap)

  • 6 Hang Snatch 115/75 (RX+ do Hang Squat Snatch)
  • 200m Run
  • 6 Burpee Box Jump Overs 24/20 (RX+ do 30/24)

WOD – Tuesday – 12/30/14

A) skills work:

3 rnds (not for time)

100m Run

4 TTB

4 alt turkish getups

How To Teach Turkish Getup

1 Rope Climb (alt 2 descends)

 

B) WOD:

20 MIN AMRAP:

Row 150m

15 Abmat Sit ups

15 SDHP (53/35) (53/25)

15 Russian KBS (same bell)

15 Double Unders (30 singles)

WOD – Tuesday – 12/30/14

WOD – Tuesday – 12/30/14

Rock Tape Image

 

HOLIDAY SCHEDULE

A) 3 RNFT:

  • 30 Sec Handstand hold
  • 8-10 Ring Rows
  • 20 Russian Twists 20/14

 

B) EMOM 6:

  • 3 Clean Pulls @ 80-85% of Clean.

Transition as quickly as possible to C. Will need time to build up.

 

C) EMOM 6:

  • 3 Split Jerks @ 65-70% of 1RM (from ground)

 

D) AMRAP 8:

  • 5 C&J 135/95   (Power clean and push jerk)
  • 10 Pullups

WOD – Monday – 12/29/14

WOD – Monday – 12/29/14

Heather Sled push

 

HOLIDAY SCHEDULE

A) 3 Rounds NOT For Time:

  • 1-2 Rope climbs
  • 20 Walking Lunges
  • 100m run (run backwards on way back)

 

B) EMOM 12:

  • Min 1: Squat Clean + Hang Squat Clean + Front Squat (70-80% of 1rm Clean)
  • Min 2: 20-30 Double Unders or 30 seconds of DU attempts

 

C) 40-30-20-10

  • Wallball 20/14
  • KB Swing 53/35

WOD – Monday – 12/29/14

6 min AMRAP:
25 Jumping Jacks
200m Run
 
6 min AMRAP:
25 OH Plate Walking Lunges (45/25)
200m Run
 
6 min AMRAP:
25 Burpees
200m Run
 
6 min AMRAP:
25 Air Squats
200m Run
 
Rest 2 minutes between AMRAPS
 
REMINDER, NO CLASS THURSDAY, AND
8AM ONLY ON FRIDAY

WOD – Friday – 12/26/14

WOD – Friday – 12/26/14

Khalipa MU

 

Click link for HOLIDAY SCHEDULE

A) 2 Rounds NOT For Time:

  • Max Bar muscle ups or C2B Pull-ups or Kipping Pullups or Ring Rows
  • 100m Sled Pull or push – pretty heavy
  • 4 Turksih gettups

 

B) BENCHMARK FRIDAY: ‘DT’    5 RFT:

  • 12 Deadlifts 155/105
  • 9 Hang Cleans 155/105
  • 6 Push Jerks 155/105

WOD – Wednesday – 12/24/14

WOD – Wednesday – 12/24/14

Santa with barbell

Merry Christmas Eve! Click link for HOLIDAY SCHEDULE

 

A) Bench Press   6×3. Build to a 3RM

(post load)

 

B) Mid Hang Snatch: 5 x 2 (starting at 60% and increasing by 5%)

 

C) AMRAP 8

  • 5 Hang Power snatch 95/65
  • 10 Push-ups
  • 20 Double Unders (scale to 50 singles)

WOD – Tuesday – 12/23/14

WOD – Tuesday – 12/23/14

Matt Frasure

Click link for the HOLIDAY SHCEDULE

A) Deadlifts 6×2 (start at 65% and increase to 85-90%)

Do not post load on board.

 

B) For Time:

  • 800m Run
  • 25 Front Squats 155/105*
  • 25 TTB
  • 25 Burpees
  • 800m Run

*RX+ do 185/125

 

WOD – Monday – 12/22/14

WOD – Monday – 12/22/14

Heather A power snatch

Click link for HOLIDAY SCHEDULE

 

A) Strict Shoulder Press 7×2. start at apprx 65%

(post load)

 

B) hang Power Clean: 3-3-3-2-2-2. start @ 65%

(post load)

 

C) For Time:

  • 50 Wallball 20/14
  • 40 Pull-ups
  • 30 Box Jumps 24/20
  • 20 KB Swings 53/35
  • 10 HSPU

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.

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