Sunday, December 25 - Saturday, December 31

 

Sunday, December 25 - No Class

Merry Christmas everyone!!

 

Monday, December 26No 6:00AM/9:30AM/10:30AM classes today. We are open for 5PM/6PM/7PM classes.

WOD: 21 Minute EMOM

Minute 1:

  • 5 Back Squat, from ground (103/155)

Minute 2:

  • 10 Burpees

Minute 3:

  • 150-175M Row

 

Tuesday, December 27

Strength: Deadlift 

  • 5x4

WOD: 15 Minute AMRAP

CrossFit Games Open 11.2

  • 9 Deadlifts (103/155)
  • 12 Push-Ups
  • 15 Box Jumps (20/24)

 

Wednesday, December 28

Strength: 10 Minute EMOM

Minute 1:

  • 30 second L-Hang

Minute 2: 

  • 30 second Plank Hold

WOD: Rounds for Time (3 scores)

2 Rounds for Time

  • 10 Thrusters (63/95)
  • 3 Muscle Ups

2 Rounds for Time

  • 10 Thrusters (63/95)
  • 3 Muscle Ups

2 Rounds for Time

  • 10 Thrusters (63/95)
  • 3 Muscle Ups

*3 minute rest between each round.

Olympic Lifting - 6:00PM

  • Split Jerk w/ pause in receiving position - 5x2
  • Pause Clean Above the Knee + Clean + Split Jerk - 5 sets
  • Clean Start + Clean Pull - 3 sets at 100-105%

Accessory Work

  • Back Squat - 1x5 at 60%; 1x3 at 70%; 1x2 at 80%; 1x2 at 90%; 1x1 at 95%
  • Front Squat - 1x5 at 65%; 1x4 at 75%; 1x4 at 80%; 1x4 at 85%
  • Hanging Leg Raise - 3x15

 

Thursday, December 29

Strength: Turkish Get-Ups

  • 3x3 (each arm)

WOD: Max Efforts For Time

  • 800M Row
  • 600M Row
  • 400M Row
  • 200M Row

*Rest as long as you need to feel recovered.

 

Friday, December 30

Strength: 10 Minute MOMO

Push Press

  • 5 Reps at 55-60% of 1 Rep Max

WOD: 14 Minute AMRAP

  • 5 Squat Clean (113/185)
  • 15 Toes to Bar
  • 30 Double Unders

 

Saturday, December 31 - New Year's Eve: Regular Classes Today!

WOD: 2,016 second AMRAP (33 minutes)

  • 20 KB Swings (35/55)
  • 16 Strict Burpees
  • 20 Wall Balls (14/20)
  • 16 MB Sit-Ups (14/20) 

*At some point throughout the AMRAP a 2,016M Row will be completed by each person (groups will start their row at 0:00, 10:00 and 20:00 minutes into the workout.

Posted on December 26, 2016 .