Archive for 2014

Wednesday, December 17, 2014

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Strength: Work up to a Heavy Single Snatch

9 Min AMRAP of:

3 Snatches

6 dips

9 V-ups

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Tuesday, December 16, 2014

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5 RFT:

 10 Front Squats 135/95

15 Box Jumps 24/20

20 DU’s

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Holiday Schedule Updates!

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New Years Eve, December 31st: Last class at 5:15pm (no 6:15pm and 7:15pm)

New Years Day, Jan 1st: Classes at 9:00, 10:00, 11:00, 12:00pm

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Monday, December 15, 2014

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21 Cal Row (400m run)

 18-15-12-9-6-3

KB Swing 53/35

Burpee

21 Cal Row (400m run)

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Friday, December 12, 2014

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Snatch skill work

14 min AMRAP
10 DB snatch 55, 35
10 Slam Balls
10 Stepback lunge
1 rope climb

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Thursday, December 11, 2014

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Benchpress

8, 6, 6 @65%, 70%, 75%

Cash-in 200 m heavy kb suitcase

21-15-9

Heavy kb swings

Goblet squats

Cash-out 200 m heavy kb suitcase

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Schedule Update – Saturday, Dec 13

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On Saturday, Dec 13, we will be running a modified class schedule with two classes at 6:30am and 7:15am due to the Level 2 Seminar.
There will be no Oly or Advanced Class; however, there will be one combined CrossFit Kids class at 7:30am!

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Wednesday, December 10, 2014

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Backsquat
10, 8, 8 @65%, 70%, 75%

200 m run or 250 row
40 wb 20/14#
200 m run or 250 row
30 wb
200 m run or 250 row
20 wb
200 m run or 250 row
10 wb

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Tuesday, December 9, 2014

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WOD #1

10 minute Erg intervals

30 sec sprint, 30 paddle

rest 2 minutes

WOD #2

10, 9, 8, …1 Toes to Bar

1, 2, 3, …10 Box Jumps 24″/20″

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Monday, December 8, 2014

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20 min EMOM
6-OHS #135, #95
6-over the bar burpees

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Friday, December 5, 2014

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Rope Skill Work and Muscle-up skill work

Interval #1-3 min

Run 400; remainder handstand hold

1 min rest

Interval #2-3 min

Row 500; remainder squat hold

1 min rest

Interval #3-3 min

Run 400; remainder chin over bar hold

1 min rest

Interval #4- 3 min

Row 500; remainder superman hold

1 min rest

Interval #5-3 min

Pick your favorite of the above 4 intervals and repeat!

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Thursday, December 4, 2014

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1 Rm Shoulder Press
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

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Wednesday, December 3, 2014

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Clean and Jerk skill work

Cash in 400 m run
7 rounds for time
7 power clean #95/#135
7 clean and jerks
7 barbell roll outs
Cash out 400 m run

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Tuesday, December 2, 2014

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1 RM Deadlift

6 min AMRAP / Partner WOD
Partner 1 Rows 200 meters
Partner 2 max dumbbell floor press
Rest 1 min
6 min AMRAP
Partner 1 Row 200 meter
Partner 2 Good Mornings

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Tuesday, December 2, 2014

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1 RM Deadlift

6 min AMRAP / Partner WOD
Partner 1 Rows 200 meters
Partner 2 max dumbbell floor press
Rest 1 min
6 min AMRAP/Partner WOD
Partner 1 Row 200 meter
Partner 2 Good Mornings

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