Tuesday December 12th, 2017
Strength/Oly Use 6 sets to build to the heaviest possible complex of: 1 Muscle Clean + 1 Power Clean + 1 Squat Clean Conditioning 12 minute AMRAP 9 Box Jumps (30″/24″) 7 C2B Pull-ups 5 Power Cleans (185#/123#)
WOD
Monday December 11th, 2017
Strength Back Squat Set 1: 5 reps @ 60% 1RM Set 2: 3 reps @ 75% Set 3: 1 rep @ 85% Set 4: 1 rep @ 90-95% Set 5: 1 rep @ 100% Set 6: Establish new 1RM Conditioning 5 x 1:00 – for max reps: 12 Thrusters (95#/63#) Max Lateral Bar Hopping Burpees …
Saturday December 9th, 2017
Partner WOD Partner “Jack” 30 minute AMRAP – Alternating full rounds with your partner: 10 Push Press (115#/83#) 10 Kb Swings (53#/35#) 10 Box Jumps (24″/20″)
Friday December 8th, 2017
Strength Front Squat 5 x 6 @ 70% of last weeks 2RM Conditioning CrossFit Open WOD 14.4 Complete as many rounds and reps as possible in 14 minutes of: 60 Calorie Row 50 Toes-2-Bar 40 Wall Balls (20#/14#) 30 Power Cleans (135#/93#) 20 Muscle-ups
December 2017 Athlete of the Month – Alex Gee
Congratulations to Alex Gee, our December 2017 Athlete of the Month. Alex has been a staple in our morning classes for years now and sets the bar high for those who work out later in the day. He consistently shows up four days per week and is always willing to works on his weaknesses (which are …
Wednesday December 6th, 2017
Strength A1. Bench Press 5 x 4 Build to 9RPE A2. Single Leg RDL 5 x 8/8 Conditioning 3 rounds for time: 15 Handstand Push-ups 15 DB Hang Squat Cleans (2 x 50#/35#) 50 Double Unders
Tuesday December 5th, 2017
Olympic A. 12 minutes to build to today’s heaviest snatch (5-6 sets) B. 5 x 2 @ 75% of A. (full reset at bottom) Conditioning 10 minute AMRAP: 20 Alternating DB Power Snatches (50#/35#) 20 Box Jumps (24″/20″)
Monday December 4th, 2017
Strength Back Squat A. Warm-up 8 reps @ 40% 6 reps @ 60% 4 reps @ 70% 2 reps @ 80% 1 rep @ 90% B. Working 8 x 1 @ 95% – Every minute on the minute Conditioning “Nasty Girls” 3 Rounds for time: 50 Air Squats 7 Muscle-ups 10 Hang Cleans (135#/93#) Compare …
Saturday December 2nd, 2017
Team WOD Teams of three – 30 minutes – complete the following: A. From 0:00-15:00 1500m Row (Alternate every 250m) Max Rounds of: 7 Kb Swings (70#/53#) 7 Box Jumps (24″/20″) 7 Burpees B. From 15:00-30:00, repeat A. Starting with 1500m Row and completing AMRAP of triplet.
Friday December 1st, 2017
Strength Front Squats 15 minutes to build to a heavy set of 2 Conditioning Reps of 3-6-9-12-15-12-9-6-3 Wall Balls (30#/20#) C2B Pull-ups Start with 15 Double Unders (30 Singles) and complete 15 Double Unders (30 Singles) after each round (10 sets total)