No video post this week.

Make sure you are aware of the changes to this week’s schedule due to the New Year’s holiday…

Thursday 12/31 – Last class is 5:30pm (no 6:30 or 7:30pm)

Friday 1/1 – 10am class only

Saturday 1/2 – Regular schedule

——————–

Monday 12/28

A) Front squat build up

EMOM x 5 min

1: 2 @ 60%

2: 2 @ 65%

3: 2 @ 70%

4: 1 @ 75%

5: 1 @ 80%

R60S

E2MOM x 10 min

6: 1 @ 85%

7: 1 @ 87.5%

8: 1 @ 90%

9: 1 @ 90+%

10: 1 @ 90+%

 

B) EMOM x 15-18 min (5-6 sets)

min 1: 6 front squats from ground @ 60% of A

min 2: 12 KB swings (70/53, 53/35)

min 3: 5 burpees + 25 double unders (sub 25 power singles)

 

Tuesday 12/29

A) EMOM x 15 min (5 sets)

1: 5-10 HSPU (stay strict ALAP)

2: 6-8 BB bent over row @ 20X1

3: 3 seated box jumps (30/24”, 24/20”)

 

B) 3 rounds for time:

– 10 shoulder to overhead (135/95)

– 400 m run

 

Wednesday 12/30

A) Every 6 minutes, for 24-30 minutes (4-5 sets):

– Row 500/400m

– 6 Power cleans @ 70%

– 10 pull-ups

 

*Advanced athletes perform CTB pull-ups

 

B) 3 sets not for time:

– 30-60 sec L-sit (accumulated)

– rest as needed

– 8-10 BB good mornings @ 30X1

– rest as needed

 

*Use partner to hold bottom of feet on L-sit if necessary. Can scale with boxes.

 

Thursday 12/31 (New Year’s Eve – No 6:30 or 7:30pm)

A) E2MOM x 12 min (6 sets)

Hang squat snatch + Squat snatch from below knee

 

B) EMOM x 15 min (5 sets)

Minute 1 – 5-7 TnG Deadlifts at (225/155, 185/125, 155/105, 135/85)

Minute 2 – 10-15 Ring dips

Minute 3 – 5-10 T2B

 

C) 3 sets not for time:

– 6-8 KB/DB rear foot elevated split squats @ 30X1

– R60S

– TBA

– R60S

 

Friday 1/1 (New Year’s Day – 10am only)

TBA

 

Saturday 1/2

8am Masters

9am CrossFit

10am Level 2/Barbell

11am Free Intro to CrossFit

Holiday Schedule:

• Thursday 12/24 – 9am Masters, 10am CrossFit
• Friday 12/25 – Gym closed
• Saturday 12/26 – Regular schedule
• Thursday 12/31 – No 6:30 or 7:30pm classes
• Friday 1/1 – 10am only
• Saturday 1/2 – Regular schedule

——————–

Monday 12/21

A) Spend 10-15 min building to a max push press

B) Power clean/ shoulder to overhead movement prep

C) For time:

– 400 Meter Run

– 5 Shoulder to Overhead (185/125 lbs)

– 10 Power Cleans (185/125 lbs)

– 15 Burpees Over the Barbell

– 400 Meter Run

– 15 Burpees Over the Barbell

– 10 Power Cleans

– 5 Shoulder to Overhead

– 400 Meter Run

 

Tuesday 12/22

A) Front squat build up to 70%

B) E2MOM x 16 min

Front squat

– set 1: 3@70%

– set 2: 2@75%

– set 3: 2@80%

– set 4: 1@85%

– set 5: 1@90%

– set 6: 1@95%

– set 7: 1@95+%

– set 8: 1@95+%

C) 4 min AMRAP

– 25 Deadlifts (185/125, 155/105, 135/95, 95/65)

– 25 wallballs (20/14)

R1M

4 min AMRAP

– 25 cal row

– 25 wallballs

R1M

4 min AMRAP

– 25 box jump overs (24/20”)

– 25 wallballs

 

Wednesday 12/23

A) EMOM x 16-20 min

Even: Bench press x 3 reps @ 75%

Odd: 220/180m row (scale down to 200/150m if needed)

B) 3 rounds for time:

– 400m run

– 15 pull-ups

– 20/15 perfect push-ups

C) Mobility – 3 rounds not for time:

– 10 dislocates

– door frame stretch x 30 sec

– lat foam roll x 30 sec/side

 

Thursday 12/24 – 9AM Masters, 10AM CrossFit

Special Christmas themed WOD.

 

Friday 12/25 – Gym Closed

–

Saturday 12/26

8am Masters

9am CrossFit

10am Level 2/Barbell