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
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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
