Dec 31, 2020
Schedule Note
Our schedule for New Year’s Eve and New Year’s Day is as follows:
- Thursday, December 31: normal schedule with no 1810 CrossFit class
- Friday, January 1: 0900 Park WOD & 1000 Open Gym
Conditioning
With a partner, alternating full rounds, complete as many rounds as possible in 21:00:
- 200m Run
- 20 Single Arm Overhead Waling Lunge Steps
- 21 Dumbbell Snatch
Notes
Today’s workout is a simple couplet where you and a partner will alternate rounds for 21-minutes. Your score is the number of rounds and reps completed between both partners.
The runs should take about 1-minute or less to complete. Adjust the distance accordingly.
The overhead lunges should be done in 1-2 sets across. This should be a light-moderate weight.
The dumbbell snatch should be done in 1-2 sets every time. This should be a light-moderate weight.
Dec 30, 2020
Schedule Note
Our schedule for New Year’s Eve and New Year’s Day is as follows:
- Thursday, December 31: normal schedule with no 1810 CrossFit class
- Friday, January 1: 0900 Park WOD & 1000 Open Gym
Strength
Front Squat tempo + regular:
Notes
Today’s strength is front squats. You will perform 5 sets of 3 reps all at the same weight. The first rep will be performed with a :03 descent and :03 pause in the bottom. The following two reps will be normal speed.
Take 4-6 warm up sets to build to your working weight. It should feel challenging, but the tempo must remain perfect and you should not feel like you are close to your max.
Conditioning
4 Rounds for time:
- 20 Bar Facing Burpees
- 20 Thrusters
16-minute time cap
Notes
Today’s conditioning is 4 rounds of bar facing burpees and thrusters. Your score is the total time to complete the 3 rounds or the number of rounds and reps completed under the 16-minute time cap.
The burpees should be completed at a pace of at least 10/minute. Adjust the number accordingly.
The thrusters should be at a light weight. Aim to complete the 20 reps in 1-2 sets every time.
Dec 29, 2020
Schedule Note
Our schedule for New Year’s Eve and New Year’s Day is as follows:
- Thursday, December 31: normal schedule with no 1810 CrossFit class
- Friday, January 1: 0900 Park WOD & 1000 Open Gym
Conditioning
Every 10:00 x 3 rounds:
- 800m Run (or 800-1000m Row)
- 20 Toes to Bar
- 10 Power Cleans
Notes
Today’s conditioning is 3 rounds of running, toes to bar, and power cleans. You will complete 1 round at the top of every 10-minutes. Your score is your slowest round.
The runs should take 4:30 or less to complete. Adjust the distance accordingly.
The toes to bar should be completed in 2-3 sets. You may substitute knee raises or sit ups.
The power cleans should be at a challenging weight. If you are using a barbell, one rep every :05 or so would be an appropriate pace. If you do not have a heavy weight available, add a few reps.
Dec 28, 2020
Schedule Note
Our schedule for New Year’s Eve and New Year’s Day is as follows:
- Thursday, December 31: normal schedule with no 1810 CrossFit class
- Friday, January 1: 0900 Park WOD & 1000 Open Gym
Strength
Deadlift @ 20X1
Notes
Today’s strength is deadlifts. You will perform 5 sets of 4 reps, all at the same weight across. Take 4-6 warm up sets to build to a weight that feels likes a 7/10 difficulty. Use that weight for all 5 sets. If you were here for last week’s deadlifts, aim to use 5-10% more weight this week.
Every rep will be performed with a :02 lower and :01 pause at lockout. The goal is to tap the ground as softly as possible between reps.
Conditioning
5 Rounds:
- 1:00 Max Calories
- :30 Max Box Jump Overs
- :30 Rest
Notes
Today’s conditioning is 5 rounds of 1-minute of calories straight into :30 of box jump overs with :30 rest between rounds. You score is the lowest number of total calories and box jump overs completed across each of the 5 rounds. Simply add the two numbers together.
The calories should be performed at a hard, but sustainable effort. You don’t want to start out too fast and run out of steam the last round.
The box jump overs should be done to a height that allows you to move quickly, continuously, but safely throughout the intervals.
Dec 27, 2020
Schedule Note
Our schedule for New Year’s Eve and New Year’s Day is as follows:
- Thursday, December 31: normal schedule with no 1810 CrossFit class
- Friday, January 1: 0900 Park WOD & 1000 Open Gym
Strength
5 Sets:
- 5 Single Arm Overhead Dumbbell Press per arm
- 8 Single Arm Dumbbell Rows per arm
Notes
Today’s strength is single arm dumbbell press and rows. You will rest about 1-minute between exercises.
Build across the 5 sets to a 5 rep max overhead dumbbell press on each arm. This is a strict press, so keep your legs tight throughout and pause at lockout for :01 between reps.
Use a heavy dumbbell across all 5 sets for the rows. Like always, maintain a full range of motion every rep.
Conditioning
At 0:00, 21-15-9 reps of:
At 8:00, for time:
- 35-45 Calories
- 45 Hang Snatch
Notes
Today’s conditioning is calories and hang snatches. Keep track of your time to complete each part. Your score is the sum of both times.
The calories should be completed at a pace of at least 12/minute. If you can’t hold that pace, consider lowering the target number.
Choose a moderate weight dumbbell or kettlebell for the hang snatches. If you are using a barbell, it should be light. You want to be able to complete the 21 in no more than 2 sets. In the second portion, the set of 45 should be done in no more than 3 sets.
