Dec 30, 2016
Holiday Schedule
- Saturday, 12/31: Normal Schedule
- Sunday, 1/1, New Years Day: Closed
- Monday, 1/2: Normal Schedule
0845 Weightlifting
1000 CrossFit
With a partner, one person working at a time, complete as many rounds as possible in 10:00 of:
- 10 Dumbbell Push Press
- 10 Kettlebell Swings (eye level)
- 10 Calorie Row
With a partner, one person working at a time, complete as many rounds as possible in 10:00 of:
- 10 Burpees
- 10 Sumo Deadlift High Pulls
- 10 Calorie Row
With a partner, one person working at a time, complete as many rounds as possible in 10:00 of:
- 10 Push Ups
- 10 Kettlebell Swings (above eye level)
- 10 Calorie Row
*Partner 1 must complete an entire round before partner 2 begins.*
No rest between amraps.
Dec 29, 2016
Holiday Schedule
- Saturday, 12/31: Normal Schedule
- Sunday, 1/1, New Years Day: Closed
- Monday, 1/2: Normal Schedule
Strength
Deadlift
Performance:
Fitness:
Conditioning
Complete as many rounds as possible in 20:00 of:
- 10 Calorie Bike or Row
- 10 Kettlebell Swings (70/53)
- 200m Run
- 10 Ring Rows
Optional Independent Work
Every minute, on the minute, for 8:00:
3 Sets:
- 30m Single Arm Farmer’s Carry per side
- 12 Single Leg Deadlifts
- 10-15m Inchworm Sidewalk per side
Dec 28, 2016
Holiday Schedule
- Saturday, 12/31: Normal Schedule
- Sunday, 1/1, New Years Day: Closed
- Monday, 1/2: Normal Schedule
Strength
Every 1:30 for 5 sets:
Performance:
- 3 Position Clean and Jerk @ 70%
- (high hang, mid thigh, knee)
Fitness:
- 3 Hang Cleans and Split Jerk
Conditioning
“Bergeron Open Tester”
Complete as many rounds as possible in 20:00 of:
- 50 Wall Balls (20/14)
- 50 Double Unders
- 40 Box Jumps (24/20)
- 40 Toes to Bar
- 30 Chest to Bar Pull Ups
- 30 Burpees
- 20 Power Cleans (145/100)
- 20 Jerks (145/100)
- 10 Power Snatch (145/100)
- 10 Muscle Ups
*We did this workout on 2016.09.02. Try to beat your old score!*
Optional Independent Work
3 Sets:
- 6 Snatch Balance
- 3-5 Pull to Push Muscle Up Drill
- 8-10 Half Kneeling Bottoms Up Kettlebell Press
Dec 27, 2016
Holiday Schedule
- Saturday, 12/31: Normal Schedule
- Sunday, 1/1, New Years Day: Closed
- Monday, 1/2: Normal Schedule
Strength
Every 1:30 for 5 sets:
Performance:
- 3 Position Power Snatch @ 75% of 1 rep max power snatch
- (high hang, mid thigh, knee)
Fitness:
Conditioning
Every minute, on the minute, for 16:00:
- Overhead Squats x 7 @ 50%
- Calorie Row x 10/7
*Overhead squats should be unbroken. We have a big tester workout tomorrow. It is ok to leave some in the tank today.*
Optional Independent Work
3 Sets:
- 6 Snatch Grip Romanian Deadlifts
- 5-10m Handstand Lateral Walk
- 12 Thick Bar Bicep Curls
Dec 26, 2016
Holiday Schedule
- Saturday, 12/31: Normal Schedule
- Sunday, 1/1, New Years Day: Closed
- Monday, 1/2: Normal Schedule
Strength
1A) Push Jerk
Performance:
Fitness:
1B) Ring Rows
Conditioning
3 Sets:
Complete as many rounds as possible in 5:00 of:
- 7 Thrusters @ 40-50% of 1 rep max
- 5 Toes to Bar
- 3 Burpees
Rest 2:00
Optional Independent Work
3 Sets:
- 12 Dumbbell Press
- 3-5 Strict Muscle Ups
- 12 Dumbbell External Rotation
