Brian Chandler

Strength 8 x 3 Clean & Jerk @ 75% – every :90 Conditioning Complete reps of 15-12-9 of: Box Jumps (24″/20″) Burpees Then immediately completes reps of 15-12-9 of: Deadlifts (225#/153#) Handstand Push-ups

Happy New Year C3 Athletes! The New Years schedule will only be adjusted slightly. We will have regular classes at 7:00am and 8:00am New Years Eve.  Open gym will be from 9:00am to 11:00am on New Years Day.  Monday will be regular schedule with the exception of the 8:00am class. There will be NO 8:00AM

Olympic 7 x 1 Power Snatch + 1 Sq. Snatch Conditioning 3 rounds for time: 30 Walking Lunges 7 Muscle-ups/15 c2b pull-ups 15 Overhead Squats (95#/63#)

Thursday Open Gym Schedule: AM 5:30am-10:00am Open Gym 5:30am RowingWOD (sign-up required) 6:30am ROMWOD PM 3:30pm-6:30pm Open Gym 4:30pm RowingWOD (sign-up required) RowingWOD Rate and Speed – Session 4 Check SugarWOD for workout

Strength/Gymnastics 4 Sets – Every 3 minutes: 5 Strict Press @ 6-8 RPE (building) 10-12 Toes-2-Bar Conditioning In a 3 minute window complete the following: 75 Double Unders 20 Kb Swings (53#/35#) Max Bar Hopping Burpees -Rest 2 minutes between rounds. Complete 4 rounds.  Score is total number of burpees completed for all four rounds combined.  

Strength Back Squat A. EMOM x 4: 3 Back Squats @ 80% 1RM -Rest 2 minutes- B. EMOM x 4: 2 Back Squats @ 87.5% -Rest 2 minutes- C. EMOM x 4: 1 Back Squat @ 95% Conditioning 3 Rounds for time: 3 rounds of “Cindy” 1 round of “DT” *1 Round of Cindy =

Reminder that we will only be having a morning schedule with classes at 5:00am, 6:00am, 8:00am, & 9:00am. Strength 10 minute EMOM: 2 Clean & Jerks @ 75% Conditioning For time: 800m Run Then 4 rounds of: 25 Wall Balls (20#/14#) 10/10 Hang Kb Snatches (53#/35#)

Happy Holidays from Capital City CrossFit! 2016 “12 Days of CrossFit” 1 Clean & Jerk (135#/93#) 2 Bar Hopping Burpees 3 Box Jumps (24″”/20″”) 4 Front Squats (135#/93#) 5 Wall Balls (20#/14#) 6 Pull-ups 7 Toes-2-Bar 8 Shoulder-2-Overhead (135#/93#) 9 Kb Swings (60#/44#) 10 Pistols/Jumping Lunges 11 Clapping Push-ups 12 Oz Cold Beer Go through

Strength 5 sets: 3 Speed Front Squats @ 55% 1RM Rest :30 5 Tall Box Jumps Rest :90 Conditioning “Flight Gone Bad” Reps of 10-20-30-40-50-40-30-20-10: Unbroken Double Unders Between each set, complete 3 Muscle-ups Anytime you fail to complete a set of DU’s unbroken, complete 5 burpees. Double the reps for single Unders. Sub 6

Thursday Open Gym Schedule: AM 5:30am-10:00am Open Gym 5:30am RowingWOD (sign-up required) 6:30am ROMWOD PM 3:30pm-6:30pm Open Gym 4:30pm RowingWOD (sign-up required) RowingWOD Rate and Speed – Session 3 Check SugarWOD for workout