Monthly Archives: December 2014
Tuesday 12/30/14 CrossFit.com
**DISCLAIMER**
31st 7am & 8am only
1st CLOSED
2nd 7am & 8am only
3rd 10am
Skill/Strength
Hang Snatch
1-1-1-1-1-1-1
Monday 12/29/14 CrossFit.com
**DISCLAIMER**
31st 7am & 8am only
1st CLOSED
2nd 7am & 8am only
3rd 10am
CrossFit.com workouts for the next 2 weeks before we start Cycle 2
First up…Hero Wod!
Conditioning
Luke
For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
45 reps 1.5-pood kettlebell swings
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters
Friday 12/26/14 Training
**DISCLAIMER**
26th 1/2 day no morning class
31st 1/2 day closed at night
1st CLOSED
Skill/Strength
25 minutes
Snatch positions
Conditioning
Amrap 7
Burpees
Post reps to comments
Wednesday 12/24/14 Training
**DISCLAIMER**
24th 1/2 day no night classes
25th CLOSED
26th 1/2 day no morning class
31st 1/2 day closed at night
1st CLOSED
Strength
Every minute on the minutes X10
3 back squats
Conditioning
2 rounds
1 minute/station
Row
Kettlebell swing
Sit up
Jump Rope
Push up
*Notes
-Start at 60% on back squat and adjust accordingly
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Monday 12/22/14 Mental Toughness
Conditioning
Kelly
5 rounds for time
400m run
30 wall balls
30 box jumps
*Notes
-scale box jumps to 45lb plates if need be
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Friday 12/19/14 Training
Conditioning 1
Every 4 minutes x 4
Run 400m
Conditioning 2
Amrap 3 x 2
1 arm kettlebell thruster
rest 3 minutes
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Thursday 12/18/14 Competition
Conditioning
Amrap 20
15 pull ups
3 deadlifts
10 burpee box jumps
*Notes
-If you cannot do kipping pull ups sub jumping pull ups with a 3 second count down
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Wednesday 12/17/14 Training
UPCOMING EVENTS
Christmas party this Sunday at 5:30!
Strength
Press 5,5,3,3,1,1
Conditioning
Amrap 7
5 press at 50%
10 air squats
*Notes
-If you got it in you on the 2 single reps go for a 1 rep max…If not just hit something heavy
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Tuesday 12/16/14 Training
Upcoming Events
Sunday, December 21st Ugly Sweater Christmas Party 5:30pm
Skill
10 minutes of:
Handstand/Handstand push up
Conditioning
5 RFT
600m run
16 wall balls
8 handstand push ups (hspu)
*Notes
-If you cannot do a hspu work on wall walks and holding at the top, or as far up as you can go
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Monday 12/15/14 Training Day
Upcoming Events
Sunday, December 21st Ugly Sweater Christmas Party 5:30pm
Conditioning
Amrap 12
Buy-in 100 Double Unders
5 Muscle Ups
5 Cleans
*Notes
-Sub 3x single unders
-Sub 4x pull ups and dips/push ups for muscle ups
-Clean is to be caught in a full squat
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