Dec 20, 2020
Please take note of our upcoming holiday schedule:
- Thursday, December 24
- Friday, December 25
- Saturday, December 26
- 0900 Park WOD & 1000 CrossFit class
- Thursday, December 31
- normal schedule with no 1810 CrossFit class
- Friday, January 1
- 0900 Park WOD & 1000 Open Gym
Conditioning
For times:
- 1500-2000m Row (or 3000-4000m Bike)
*Every minute on the minute complete 2 power cleans
At 15:00, repeat.
12:00 time cap each set
Notes
Today’s conditioning is 2 sets of rowing (or biking), with 2 power cleans at the top of every minute. Your score is the slower of the two rounds.
If your fastest 2k time is 8:00 or faster, try row 2000m. If your fastest 2k time is between 8:00 and 8:30, you can try row 1750m. If your 2k time is slower than 8:30, row 1500m. If you are using a bike, the same rules apply. If you do not know what your fastest 2k time is, make an estimate.
The power cleans should be at a challenging weight, but you should be able to complete the reps in two singles in under :10.
This workout is all about transitioning in and out of the rower or bike quickly. Don’t waste time. Get right into pulling on the handle.
Dec 18, 2020
Conditioning
With a partner, complete as many rounds as possible in 27:00:
- 7 Pull Ups
- 8 Push Ups
- 9 Hang Power Cleans
Every 3:00 both partners run 200m (including at 0:00)
Notes
Today’s conditioning is 27 minutes of pull ups, push ups, and hang power cleans. At the top of every 3:00, including at the start of the workout, both partners will run 200m. When you are working through the push ups, pull ups, and cleans, you will alternate every movement. In other words, partner 1 completes 7 pull ups, partner 2 then does 8 push ups, then partner 1 does 9 hang power cleans, then partner 2 does 7 pull ups…
Your score is the number of rounds and reps completed.
The runs should take around 1:00 to complete each time. Adjust the distance accordingly.
The pull ups should be done in 1 set. Any style is acceptable. You may substitute ring rows or jumping pull ups.
The push ups should be completed in 1 set every round. Elevate your hands if needed.
The hang power cleans should be light and unbroken every round.
Dec 17, 2020
Strength
Back Squat @ 12X1
- Build to a heavy single
- Drop 15% and perform 2 more sets of 1 rep
Notes
Today’s strength is back squats. Every rep will be performed with a :01 descent and :02 pause in the bottom. You will build up to a heavy set of 1. Once you find your heavy weight, take 15% off the bar and do two more sets of 1.
Conditioning
For time:
- 100 Double Unders
- 25 Burpees over DB
- 50 Goblet Squats
- 20-25 Calories
9:00 time cap
Notes
Today’s conditioning is a chipper with a 9-minute time cap. Your score is the time it takes to complete the prescribed reps or the number of reps completed under the 9-minute time cap.
The double unders should take no longer than 1:30 to complete. Adjust the number of reps or perform single unders.
The burpees should be completed at a pace of at least 10 per minute. Your will jump over whatever weight you are using for your goblet squats. Step over if jumping is an issue. You may adjust the number if needed.
The calories should take no longer than 1:30 to complete. Finish at a hard pace here!
Dec 16, 2020
Strength
Every minute on the minute for 10:00:
- 2 Power Cleans from below the knee
Notes
Today’s strength is power cleans from below the knee. At the top of every minute, for 10-minutes, you will perform 2 reps. You may build throughout the 10-minutes, or stay at the same weight across all sets.
Begin with a clean deadlift, then lower through position 1, 2, and continue to just below the knee where you will perform the clean. Focus on making sure the knees get out of the way for a vertical bar path, and then drive straight up through extension.
Conditioning
Every 5:00 for 4 rounds:
- 25 Russian Kettlebell Swings
- 15-20 Calories
- 15 Box Jumps
Notes
Today’s workout is 4 rounds of kettlebell swings, calories, and box jumps. Your score is the slowest of the 4 rounds.
The kettlebell swings can be challenging, but ideally done in one set. Because they are Russian swings, you can use a slightly heavier bell than you would otherwise.
The calories should take no more than 1:30 to complete. Adjust the number of calories accordingly.
The box jumps should be done to a height that you know you will safely complete every rep no matter how tired you are and you do not hesitate between reps.
Dec 15, 2020
Strength
3 Rounds not for time
- 6 Weighted Step Ups per leg
- :20 Hollow Hold
- 10 Arch Ups
Notes
Today’s strength is 3 rounds of step ups, hollow holds, and arch ups. Rest about 1 minute between each exercise.
The step ups should be at a height that places your hip crease slightly below your knee. Use a weight that allows you to reach full extension without any help from the other leg. Try not to push off the ground with the other leg as you step up.
Choose a variation of the hollow hold that allows you to keep your lower back in contact with the ground the entire time.
During the arch ups, keep your legs tight and straight. Lift the arms, extend the upper back, and lift the legs up off the ground.
Conditioning
4 Rounds for time:
- 400m Run
- 20 Front Rack Lunges
- 20 Toes to Bar
20:00 time cap
Notes
Today’s conditioning is 4 rounds of running, lunges, and toes to bar. Your score is the total time to complete all 4 rounds or the number of rounds and reps completed under the 20 minute time cap.
The runs should take about 2:00-2:30 at the most each round. Adjust the distance accordingly.
The lunges should be done in 1-2 sets each round. You may use kettlebells, dumbbells, or a barbell and perform as walking lunges, step back, or forward lunges.
The toes to bar should be completed in 3-4 sets at the most each round. Adjust the number of reps or substitute knee raises or sit ups.
