Saturday 2015.12.26

Dec 25, 2015

0845 Weightlifting

1000 CrossFit

Working in teams of two, OPWAAT, relay style (each movement), 4 rounds for time:

• 50 Double Unders
  
• 200m Run
  
• 500m Row

Thursday 2015.12.24

Dec 23, 2015

Holiday Schedule: ONE class on Thursday, 12/24, at 1000. We will be closed on Friday, 12/25. Regular schedule resumes on Saturday, 12/26!

12 Days of Christmas

• 1 Wall Walk
  
• 2 DB Snatches (50/30)
  
• 3 DB Thrusters (50/30)
  
• 4 Toes to Bar
  
• 5 Pull Ups
  
• 6 Rings Dips
  
• 7 DB Squat Cleans (50/30)
  
• 8 KB Swings (70/53)
  
• 9 Goblet Squats (70/53)
  
• 10 Burpees
  
• 11 Wall Balls (20/14)
  
• 12 Man Makers (50/30)

Wednesday 2015.12.23

Dec 22, 2015

Holiday Schedule: ONE class tomorrow on Thursday, 12/24, at 1000. We will be closed on Friday, 12/25. Regular schedule resumes on Saturday, 12/26!

Strength

5 x 2-3 Front Squat @ 22X1

2 minutes rest between sets

Conditioning

3 Sets:

:30 Max Cal Row
:30 Rest
:30 Max Front Squats (135/95)
:30 Rest
:30 Max Box Jump Over

3:00 Rest

Tuesday 2015.12.22

Dec 21, 2015

Holiday Schedule: ONE class on Thursday, 12/24, at 1000. We will be closed on Friday, 12/25. Regular schedule resumes on Saturday, 12/26!

Strength

A. 3 Sets, Not For Time:

• 6 – 12 Strict Handstand Push Ups
• 12 – 15 Kip Swing
• 8 – 12 Toes to Rings

B. 3 Sets:

• Band Pull Apart x 10-12
• Banded Lat Pull Down x 10-12

Conditioning

Every 2:30, for 4 sets:

• 15 Kettlebell Swings (70/53)
• 10 Pull Ups
• 10 Toes to Bar
• 5 Pull Ups
• 5 Toes to Bar

Monday 2015.12.21

Dec 20, 2015

Strength

Fitness: 4 x 2-4 Back Squat @ 20X1

Performance: Back Squat
5 x (80-85%)
4 x (85-90%)
3 x (85-90%)
3 x (90-95%)
2 x (95-100%)
2 x (95-100%)

Rest 2-3 minutes between sets.

Conditioning

5 minutes, as many reps as possible: Back Squat (185/125)

From the ground. Complete 10 burpees every time you drop the barbell.