Archive for December, 2016

Saturday’s Program

Saturday, December 31st, 2016

Larry_12_31_16

Warm-up:

Coaches choice

 

Work capacity:

8 minute EMOM

2x Burpees 

4x Deadlifts (225 / 155)

8x KB swings (70 / 55)

 

WOD:

50-40-30-20-10 reps

Front squats 

Double unders*

*Modification = Tuck jumps

 

Post time to comments.

 

Skill of the week:

Double unders

Friday’s Program

Friday, December 30th, 2016

Veronica_12_30_16

Warm-up:

Coaches choice 

 

Strength:

Hang squat clean 

3-3-1-1 reps

 

WOD:

Buy-in:

100x Double unders or 1000x singles 

Then:

18-15-12-9-6-3 reps of:

Hang clean (95 / 65)

T2B

HSPU* 

*Modification = DB strict press

 

Post time to comments.

 

Skill of the week:

Double unders

Thursday’s Program

Thursday, December 29th, 2016

Class_12_29_16

Warm-up:

Coaches choice

 

Strength:

5 Rounds or 10 minutes

3x Weighted pull-ups (45 / 25)

5x Strict pull-ups

7x Kipping pull-up

 

WOD:

10x Thrusters (135 / 95)

50x Double unders 

8x Thrusters 

40x Double unders 

6x Thrusters 

30x Double unders 

4x Thrusters 

20x Double unders 

2x Thrusters 

10x Double unders

 

Post time to comments.

 

Skill of the week:

Double unders

“FGB”

Wednesday, December 28th, 2016

drink_the_kool_aid_proof

Warm-up:

Coaches choice

 

Strength:

Shoulder Press

5-5-5-5-5 reps

65%-65%-70%-70%-75%

 

WOD:

“FGB”

Compare to Saturday, February 6th, 2016

3 Rounds of…

Wall-ball (20 / 14) (Reps)

Sumo deadlift high-pull (75 / 55) (Reps)

Box jump 20” (Reps)

Push-press (75 / 55) (Reps)

Row (Calories)

 

NO step-ups for Rx!

 

Post reps to comments.

 

Cash out: 

Max double under reps

 

Skill of the week:

Double unders

Tuesday’s Program

Tuesday, December 27th, 2016

CFM_Eve_730

Warm-up:

Coaches choice

 

Strength:

Back Squat

5-5-5-5-5 reps

65%-65%-70%-70%-75%

 

WOD:

21-15-9 reps

Bar over burpees

Clean and jerk (155 / 115)

 

Cash out:

Assault bike tabata (max calories)

 

Post time to comments.

 

Skill of the week:

Double unders

Thank You Tansey’s!

Monday, December 26th, 2016

CFM_Eve_12_26_16

Special thanks to Patty and Ryan for buying the food for our “12 Days Of CrossFit” WOD! Great job everybody!

“Krypto6924”

Monday, December 26th, 2016

Warm-up:

Coaches choice

 

WOD:

“Krypto6924”

10 rounds

10x Burpees

25x Squats

25x Push-ups

10x Pull-ups

10x Ring dips

25x Sit-ups

40 minute cap!!!

 

Post time to comments.

 

Skill of the week:

Double unders

“12 Days Of CrossFit”

Saturday, December 24th, 2016

12-days-of-CrossFit

Warm-up:

Coaches choice

 

WOD:

“12 Days Of CrossFit”

Perform this WOD just like the song. Go to the day, then work your way back to 1. “Merry Christmas!”

1x Clean to overhead (135 / 95)

2x Front squats (135 / 95)

3x Thrusters (135 / 95)

4x Deadlifts (135 / 95)

5x Burpees

6x Wall ball (30 / 20)

7x Box jumps (30” / 24”)

8x Push-ups

9x V-ups

10x Air squats

11x KB swings (70 / 55)

12x C2B pull-ups

 

Post time to comments.

 

Skill of the week:

KB snatch

Friday’s Program

Friday, December 23rd, 2016

Lori_12_23_16

Warm-up:

Burgener warm-up PVC / BB

 

Work capacity:

10 minute EMOM

Odd: 5xL KB / DB squat snatch + 5xR KB / DB squat snatch 

Even: 10x Burpees

 

WOD:

9-15-21 reps

SDHP (115 / 75)

Hang snatch 

OHS

 

Post time to comments.

 

Skill of the week:

KB snatch

“Which Way Did She Go?”

Thursday, December 22nd, 2016

Nilsia_12_22_16

Warm-up:

Coaches choice

 

Strength:

Front Squat 

5-3-1 reps

 

WOD:

“Which Way Did She Go?”

AMRAP for 25 minutes

74x Jump squats

42x Straight leg sit-ups

22x Mountain climbers (R / L = 1x)

12x Pull Ups

 

Post rounds to comments.

 

Skill of the week:

KB snatch