12/31/2019

Sweating Into the New Year!

WOD

For Time
31 Push Presses (75/55)
31 Pull-Ups
31 Snatches
31 Wall Ball (20/14)
31 Toes-to-Bars
31 Push-Ups
31 Box Jumps (24″/20″)
31 Front Squats
31 Unbroken Double-Unders
31 Thrusters
31 Med Ball Cleans
31 Sit-ups 

Then, 365 meter Row

*RX+ GHD, 95/65/C2B Pull up

 

12/30/2019

Strength/Skill

Push Press for load:
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 1 rep
#6: 1 rep
#7: 1 rep

WOD

Tabata Xmas Gifts 24 (W:20 sec/R:10 sec)

Shoot Throughs
Ski Erg cal
Plate OH Walking lunge (45/35)
GHD hip extension
Rope Climb

1 min rest between each Tabata (24 minutes)

12/28/2019

9:00 AM Class

Strength/Skill

7 Rounds
1-minute max cal AA bike
rest 3 min

WOD

Death by Thruster
DB Thruster (50/35)
1st min: 1 DB Thruster
2nd min: 2 DB Thruster
3rd min: 3 DB Thruster

Continue increasing reps until you can no longer complete the necessary reps in a minute.

10:00 AM Barbell Club

Power Snatch for load:
#1: 1 rep @ 70%
#2: 1 rep @ 75%
#3: 1 rep @ 75%
#4: 1 rep @ 75%
#5: 1 rep @ 70%

Snatch Balance for load:
#1: 3 reps @ 75%
#2: 3 reps @ 75%
#3: 3 reps @ 80%
#4: 3 reps @ 80%
#5: 3 reps @ 80%

Pick one: Clean Pulls or Back Squats

Clean Pull for load:
#1: 5 reps @ 120%
#2: 5 reps @ 120%
#3: 5 reps @ 120%
#4: 5 reps @ 120%
#5: 5 reps @ 120%

Back Squat for load:
#1: 5 reps @ 80%
#2: 5 reps @ 80%
#3: 5 reps @ 80%
#4: 5 reps @ 80%
#5: 5 reps @ 80%

12/27/2019

Strength/Skill

Overhead Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

WOD 

 AMRAP 14
1 Rope Ascent
3 Ring MU
5 Burpee Box Jump Overs (24″/20″)
7 T2B

12/26/2019

Strength/Skill

Turkish Get-up
3-2-2-1-1-1-1 reps

WOD AOTM: Sam Alkire 

50 KBS (55/35)
50 DU
50 Abmat Sit ups
500m Row
40 KBS
40 DU
40 Abmat Sit ups
400m Row
30 KBS
30 DU
30 Abmat Sit ups
300m Row
20 KBS
20 DU
20 Abmat Sit ups
200m Row
10 KBS
10 DU
10 Abmat Sit ups
100m Row

 

12/24/2019

Christmas Eve WOD

For Time

“12 DAYS OF CROSSFIT”
1 Sumo Deadlift High-Pull (75/55)
2 Thrusters
3 Deadlifts
4 Power Cleans
5 Power Snatches
6 Kettlebell Swings (55/35)
7 Hand Release Push-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20″)
10 Double Unders
11 Burpees
12 OH Walking Lunges (45/25 lbs Plate)

*All Barbell weight (75/55 lbs)

RX+ Barbell weight (95/65) KB (2 pood)  HSPU for HRPU

12/23/2019

Strength/Skill

Hang Power Snatch for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps

WOD

The Grinch

 AMRAP 25
Teams of 2
One works, one rest

100m Ski Erg
10 Alt Slam ball over the shoulder (50/30)
6 Alt Pistols (pistol to box)
5 yd HS Walk 

12/20/2019

Strength/Skill
Snatch for load
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep

HERO WOD

“DONNY”

21-15-9-9-15-21 reps for time of:
• 225/155 pound Deadlift
• Burpee

12/18/2019

Strength/Skill

Back Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

WOD

DYE Genuflect, bro?

AMRAP 20
50 ft OH DB walking lunges (50/35)
10 Toes to Bar