SUNDAY! – 12/31/17 – The LAST WORKOUT OF 2017! – One class 2:30 PM! No 3:30 or 4:30 class!

CrossFit Workout

WOD #1 – 35 seconds
Rope Climb x 3

WOD #2 – 15 minutes
3 Position Snatch
2 @ 60%
2 @ 65%

Squat Snatch
70% x 3
75% x 3
80% x 3
85% x 3

WOD #3 – EMOM 24
6 rounds
Min 1 – 1 round of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)
Min 2 – 10 Hang Power Cleans (115/80)
Min 3 – Max Calorie Row
Min 4 – Rest

Skill:
Double Unders

Accessory:
5 rds
Bench Press x 10,8,6,4,2
Leg Press x 10 (360/270)

TGIF! 12/29/17 – THE LAST FRIDAY OF THE YEAR!

CrossFit Workout

WOD #1 – Partner WOD – For Time
Each team must move the following weight

Male – 100,000 lbs
Female – 80,000 lbs

The following items or movements must be included in your workout

Sandbags
Boxes
Overhead Squats
Cleans of any sort (Power, Hang, etc…)
Pull-ups

The following items or movements are not allowed for this workout

Burpees Alone
Air Squats
Rower
AirDyne Bike
Running/Walking etc…

HUMP DAY! – 12/27/17

CrossFit Workout

 

WOD #1 – 35 seconds

Rope Climb x 3

 

WOD #2 – 10 min

3 Position Squat Clean (High Hang Knee, Floor)

1 @ 65%

1 @ 70%

3 @ 75%

 

WOD #3 – For Time

3 rds

Chest 2 Bar x 15

Barbell Facing Burpee x 12

Squat Clean x 9 (135/95)

 

WOD #4 – For Time

1 rd

Wallsballs x 27 (20/14)(10’/9’)

Sumo Deadlift High Pulls x 27 (75/55)

Box Jumps x 27 (24/20)

Push Press x 27 (75/55)

Calorie Row x 27

 

Skill:

Double Unders

 

Accessory:

5 rds

Snatch High Pulls x 5 (80%)

TGIF! – MERRY CHRISTMAS! – 12 DAYS OF CHRISTMAS/CROSSFIT

12 DAYS OF CHRISTMAS WOD TODAY AT 4:30!  DON’T MISS THE FUN!

CrossFit Workout

WOD #1 – For Time
12 Days of Christmas/CrossFit
1 Thruster (135/75)
2 Burpee Box Jump & Overs (24/20)
3 Clean & Jerk (135/75)
4 Sandbag Clean & Press (40/60/80)
5 Chest 2 Bar
6 Alternating over the shoulder sandbag toss (40/60/80)
7 Push Press (135/75)
8 Toes 2 Bar
9 American Kettlebell Swings (55/35)
10 Alternating Dumbbell Snatches (40/20)
11 Sandbag Overhead walking Lunges (40/60/80)
12 Calorie Row

Wednesday, 12/20/17

CrossFit Workout

WOD #1 – 1 min
2 rds
Toe 2 Rope x 2 + Rope climb

WOD #2 – EMOM 5
Touch & Go Power Clean & Jerk x 5

WOD #3 – 7 min
Work to heavy single clean

WOD #4 – For Time (20 min Cap)
Dumbbell Snatch x 10 (35/20)
Burpee Box Jump-overs x 15 (24/20)
Dumbbell Snatch x 20
Burpee Box Jump-overs x 15
Dumbbell Snatch x 30
Burpee Box Jump-overs x 15
Dumbbell Snatch x 40
Burpee Box Jump-overs x 15
Dumbbell Snatch x 50
Burpee Box Jump-overs x 15

Skill:
Double Unders

Accessory:
Push-up x 100
Sit-up x 100

MONDAY! – 12/18/17

CrossFit Workout

 

WOD #1 – 12 min

3 Position Snatch

65% x 2

70% x 2

 

Then

 

7 min to build to heavy hang squat snatch

 

WOD #2 – 6 min

2 rds

Overhead Squat x 10

 

WOD #3 – AMRAP 15

Calorie Row x 27/21

Chest 2 Bar x 21

Burpee Box Jump x 15 (24/20)

Clean & Jerk x 9 (135/95)

 

Skill:

Double Unders

 

Accessory:

4 rds

Dumbbell Floor Press x 10

Upright Row x 10

SUNDAY! – 12/17/17

CrossFit Workout

 

WOD #1 – 15 min

5 rds

Bench Press x 10, 8, 6, 4, 2

After each BP rd

Chest 2 Bar x 5

KB Snatch x 6 (3 ea arm)

 

WOD #2 – For time (15 min Cap) (40,60,80)

Alternating Over the Shoulder Sandbag Toss x 50

Left Shoulder Sandbag Squat x 10

Right Should Sandbag Squat x 10

Sandbag Back Squat x 10

Sandbag Front Squat x 10

Sandbag Zercher Squat x 10

Seabag Drag x 4

 

Skill:

Double Unders

 

Accessory:

4 rds

Barbell Curl x 15

Strict Pull-up x 5

TGIF! – 12/15/17

CrossFit Workout

 

WOD #1 – 35 sec

Rope Climb x 3

 

WOD #2 – EMOM 10

Squat Clean Thruster x 1 (115/75)

 

WOD #3 – AMRAP 8

Thruster x 3 (95/65)

Toes 2 Bar x 3

Thruster x 6 (95/65)

Toes 2 Bar x 6

Thruster x 9 (95/65)

Toes 2 Bar x 9

Etc…

 

WOD #4:  EMOM 16  

4 rds

Minute 1 – 18/14 Calorie Row

Minute 2 – 15/12 Calorie Row

Minute 3 – 12/9 Calorie Row

Minute 4 – Rest

 

Skill:

Double Unders

 

Accessory: