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

 

 

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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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