**DISCLAIMER**

31st 7am & 8am only

1st CLOSED

2nd 7am & 8am only

3rd 10am

Skill/Strength

Hang Snatch

1-1-1-1-1-1-1

**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

**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

**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

Post load and reps to comments

Conditioning

Kelly

5 rounds for time

400m run

30 wall balls

30 box jumps

*Notes

-scale box jumps to 45lb plates if need be

Post time to comments

Conditioning 1

Every 4 minutes x 4

Run 400m

Conditioning 2

Amrap 3 x 2

1 arm kettlebell thruster

rest 3 minutes

Post reps to comments

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

Post rounds to comments

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

Post load and reps to comments

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

Post times to comments

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

Post reps to comments