Monthly archives: December, 2015

Countdown to a New Year

 

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Holiday Hours:

5am

8am

10:30am

11:30am

 

WOD

With a running clock

30:00 – 20:00

AMRAP10

3 Wall Balls (20/14)
2 Lateral Bar Burpees
1 Cluster (135/95)

20:00- 16:00-

REST

16:00- 8:00

AMRAP 8

3 Burpee Pull Ups
2 Box jump overs (24″/20″)
1 Deadlift @ 80%

8:00- 6:00

REST

6:00-0:00

AMRAP 6

3 HSPU
2 KB swing (70/53)
1/1 KB Goblet lunge (70/53)



What are your New Year’s Goals?

 

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WOD

500 m row Buy in :

100 double unders .

25 power snatch (75/55)

75 double unders

20 Power snatches.

50 Double unders

15 power snatches.

25. Double Unders

10 power snatches

 

Post WOD Strength

OHS

4×4 @75-85% of 1RM

 



New year New Me

 

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5 Rounds
6 strict pull ups
12 push ups
24 sit ups

– Then –
50 cleans for time (125/75)



Don’t Wait for the New Year

Strength-

EMOMx 12

2 Hang Power Snatches

* increase weight if possible

 

WOD

Open WOD 12.3

AMRAP 18

15 Box Jumps (24″/20″)

12 Push Presses (115/75)

9 T2B

 

 



Show Off the New Christmas Gear

WOD

100 double unders
50 pull ups
100 KB Swings (53/35)
50/50 weighted alt Situps (20/14)
100 wall balls (20/14)
50/50 weighted alt Situps
100 KB Swings (53/35)
50 Pull ups
100 Double Unders

E3MOM – 8 Burpees



All the Reindeer Games

 

We have some Christmas presents to give out to you guys tomorrow???????????????????????????????? If Santa happens to put one under one of your plates or other places, MERRY CHRISTMAS!

We have some Christmas presents to give out to you guys tomorrow????????????????????????????????
If Santa happens to put one under one of your plates or other places, MERRY CHRISTMAS!

 

WOD

0-5:00
80m “Reindeer Crawl”

– At the 5:00 Mark begin –

AMRAP 8
8 OH Plate Lunge (45/25)
8 Burpees 2 Plate

– At the 15:00 Mark begin –

8 Rounds for Time
8 Hand Release Push Ups
8 KB Swings (53/35)

– At the 25:00 Mark –
Work up to a Heavy 1 Deadlift



Bah Humbug!

Strength-

Back Squat w/ 3 sec pause at Bottom

7×2

 

WOD

120 Double unders

60 Wall balls (20/14)

30 C2B Pull ups

Rest 2:00

Repeat in Reverse Order



Rudolph is Cleaning Up His Act

Farhan showing off his perfect technique on the KB Snatch

Farhan showing off his perfect technique on the KB Snatch

 

Strength-

EMOM x15

1 Clean + 1 Hang Clean + 1 Split Jerk

 

WOD

5 RFT

8 Deadlift (125/85)

8 Hang Clean and Jerk

8 Bar Facing Burpees



North Pole Gone Bad

 

"Our 2nd Holiday Party a huge success. Thank you to everyone who attended, and a special thank you to those who contribute food, desert and desserts. Please take note of our Holiday Schedule this week.  Christmas Eve: Normal morning schedule.    CrossFit 5am   CrossFit 8am   Adult S&C 9:30am   CrossFit 10:30am   CrossFit 11:30am Christmas Day: Closed  Saturday 12/26: resume normal hours

“Our 2nd Holiday Party a huge success. Thank you to everyone who attended, and a special thank you to those who contribute food, desert and desserts. Please take note of our Holiday Schedule this week.
Christmas Eve: Normal morning schedule.
CrossFit 5am
CrossFit 8am
Adult S&C 9:30am
CrossFit 10:30am
CrossFit 11:30am
Christmas Day: Closed
Saturday 12/26: resume normal hours

WOD

1Min at each Station. You have whole minute to accumalte as many reps as possible within that Min

5 Rds

A) Alt. DB Snatch (50/35)

B) Box Jumps (24″/20″)

C) MB Cleans (20/14)

D)Double Unders

E) T2b

F) Rest



6pm Be There!!!

Don't Forget About Our Party Tonight Starting at 6pm!!!

Don’t Forget About Our Party Tonight Starting at 6pm!!!

 

WOD

Partner Workout ( tag in and out when ever you need)

Buy In: 20 Burpee Pull Ups (Both Must complete)

6 RFT

50 II Unders

15 Power Snatches (115/75)

10 OHS (115/75)

Cash Out: 20 Burpee Pull Ups ( Both Must Complete)



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