Dec 14, 2016
*Note, there is no strength today. If time allows, we will complete the optional independent work as a class.*
Conditioning
From 0:00 – 5:00, complete as many rounds as possible of:
- 10 Calorie Bike or Row
- 1-5 Muscle Ups
From 5:00 – 10:00, complete as many rounds as possible of:
- 8 Handstand Push Ups
- 12 Kettlebell Swings (53/35)
From 10:00 – 15:00, complete as many rounds as possible of:
- 10 Toes to Bar
- 15 Wall Balls (20/14)
From 15:00 – 20:00, complete as many rounds as possible of:
- 10 Calorie Row
- 10 Goblet Squats (53/35)
Fitness:
From 0:00 – 5:00, complete as many rounds as possible of:
- 10 Calorie Bike or Row
- 5 Burpee Pull Ups
From 5:00 – 10:00, complete as many rounds as possible of:
- 8 L-Seated Dumbbell Press
- 12 Kettlebell Swings
From 10:00 – 15:00, complete as many rounds as possible of:
- 10 Knee Raises
- 15 Wall Balls
From 15:00 – 20:00, complete as many rounds as possible of:
- 10 Calorie Row
- 10 Goblet Squats
Optional Independent Work
3 Sets:
- 5-10 Renegade Row per side
- 10 Dumbbell Tricep Overhead Extension
- 30m Kettlebell Waiter’s Walk per arm
Dec 13, 2016
Strength
Deadlift
Performance: Wendler 5-3-1
If you feel good, on the last set go for as many reps as possible. If you feel run down, stop at 5.
Fitness:
Conditioning
Complete as many reps as possible in 8:00 of:
- 7 Power Snatch @ 40% of 1 rep max power snatch
- 7 Box Jumps (24/20)
- 7 Deadlifts (same weight)
Fitness:
- 7 Hang Power Snatch
- 7 Box Jumps
- 7 Deadlifts
Optional Independent Work
3 Sets:
- 30m Single Arm Farmer’s Carry per side
- 10 Single Leg Deadlifts per leg
- 10 Inchworm Sidewalk Steps each direction
Dec 12, 2016
Strength
Every 90s for 5 sets:
Performance:
- 3 Position Clean and Jerk @ 65% (high hang, mid thigh, knee, split jerk)
Fitness:
- 3 Hang Cleans + Split Jerk
*This is positional work. Stay light.*
Conditioning
Complete as many rounds as possible in 11:00 of:
- 8 Burpees over Bar
- 8 Clean and Jerks (95/65)
- 8 Calorie Row
Fitness:
- 8 Burpees over Bar
- 8 Hang Clean and Jerks
- 8 Calorie Row
Optional Independent Work
3 Sets:
- 5 Snatch Balance
- 3-5 Pull to Push Muscle Up Drill
- 6-8 Half Kneeling Bottoms Up Kettlebell Press
Dec 11, 2016
Strength
Every 90s for 5 sets:
Performance:
- 3 Position Snatch @ 65% (High hang, mid thigh, knee)
Fitness:
*This is positional work. Stay light.*
Conditioning
Performance:
Complete as many rounds as possible in 4:00 of:
- 10 Overhead Squats @ 50% of 1 rep max
- 5 Bar Muscle Ups
Rest 2:00
Complete as many rounds as possible in 4:00 of:
- 10 Overhead Squats
- 10 Toes to Bar
Rest 2:00
Complete as many rounds as possible in 4:00 of:
- 10 Overhead Squats
- 10 Pull Ups
Fitness:
Complete as many rounds as possible in 4:00 of:
- 10 Front Squats
- 5 Burpee Pull Ups
Rest 2:00
Complete as many rounds as possible in 4:00 of:
- 10 Front Squats
- 10 Knee Raises
Rest 2:00
Complete as many rounds as possible in 4:00 of:
- 10 Front Squats
- 10 Jumping Chest to Bar Pull Ups
Optional Independent Work
3 Sets:
- 10 Snatch Grip Romanian Deadlifts
- 5-10m Lateral Handstand Walk each direction
- 10 Thick Bar Bicep Curls
Dec 9, 2016
0845 Weightlifting
1000 CrossFit
With a partner, one person working at a time, complete as many rounds as possible in 25:00 of:
- 30 Burpees
- 30 Ring Rows
- 30 Wall Balls
Every 4:00, including at the start, both partners run 200m together.
