Monday December 1, 2014 CROSSFIT EMOM for 16 minutes: Odd, 3 hang cleans at 70% of 1RM Even, 10 handstand push ups CROSSFIT LITE EMOM for 16 minutes: Odd, Max calorie row Even, 10 ring push ups STRENGTH CLASS Back squat 1x8 at 65% 1x6 at 75% 1x4 at 85% 1x4 at 90% Deadlift 1x5 at 70% 1x4 at 80% 1x3 at 85% 1x3 at 90% Meatcon "30 Before 30" 30 muscle ups 30 back squats (scale accordingly) Tuesday December 2, 2014 CROSSFIT AMRAP in 18 minutes: 3 muscle ups 6 KB swings, 1.5pd/1p 9 air squats CROSSFIT LITE AMRAP in 18 minutes: 4 pull ups 4 push ups 6 KB swings, 35#/25# 9 air squats OLY CLASS Snatch/Hang Snatch 75% Clean/Hang Clean 75% Jerk From Rack Max Wednesday December 3, 2014 CROSSFIT Teams of 2 1000m row 100 box jumps, 24"/20# 100 overhead lunge steps, 95#/65# 100 renegade rows, 35#/25# - One person working at a time - Movements must be done in order - 1 rep of renegade row = 1 push up + 1 row (this breaks down to 25 rows for each arm) CROSSFIT LITE Partner WOD 100 box jumps, 24"/20" 100 overhead lunge steps, 45#/25# 100 ring rows STRENGTH CLASS Shoulder press 1x8 at 65% 1x6 at 75% 1x4 at 85% 1x4 at 90% Bench press 1x8 at 65% 1x6 at 75% 1x4 at 85% 1x4 at 90% Meatcon Dynamic Partner Carry: 30 Lengths Thursday December 4, 2014 CROSSFIT 20 minutes to achieve your heaviest weight in the following complex: 1 high hang clean 1 hang clean (below knees) 1 clean then, Ascend the following ladder for 7 minutes: 2 hang power cleans, 135#/95# 2 bar hopping burpees 4 hang power cleans 4 bar hopping burpees 6 hang power cleans 6 bar hopping burpees etc. CROSSFIT LITE Find your 1RM shoulder press or push press Metcon "Annie" 50-40-30-20-10 Double unders Sit ups -or100-80-60-40-20 Single unders 50-40-30-20-10 Sit ups OLY CLASS Full Snatch to Max Overhead Snatch Grip Squat 110% Max Snatch Friday December 5, 2014 CROSSFIT Strength Wendler Overhead Squat, Week 1 Use 90% of your 1RM Set 1: 5 reps at 65% Set 2: 5 reps at 75% Set 3: 5+ reps at 85% *If you don't have a new 1RM, add 5 to 10 pounds to your old 1RM and work off of that number Metcon AMRAP in 7 minutes: 7 push presses, 95#/65# 7 burpees Saturday December 6, 2014 CLOSED FOR THE WINTER CHALLENGE. COME BY AND SHOW YOUR SUPPORT! Sunday December 7, 2014 CROSSFIT AMRAP in 20 minutes: 10 DB/KB thrusters, 35#/25# 10 lunge steps, weights in rack position 10 pull ups CROSSFIT LITE AMRAP in 20 minutes: 10 wallballs 10 lunge steps 10 ring rows Monday December 8, 2014 CROSSFIT 1000m row then, 10-8-6-4-2 Deadlifts, 315#/205# 2-4-6-8-10 Burpee box jumps, 30"/24" CROSSFIT LITE 750m row then, 10-9-8-7-6-5-4-3-2-1 KB swings, 1.5pd/1pd Burpee box jumps, 24"/20" STRENGTH CLASS Back squat 1x6 at 65% 1x6 at 75% 2x6 at 80% Deadlift 1x5 at 60% 1x5 at 65% 2x5 at 70% Meatcon 21-15-9 Burpee box jumps 24"/20" DB flys Tuesday December 9, 2014 CROSSFIT Strength Wendler Overhead Squat, Week 2 Using 90% of your 1RM 3 reps at 70% 3 reps at 80% 3+ reps at 90% then, AMRAP in 7 minutes: 1 bear crawl (down and back length of gym) 10 reverse sit ups CROSSFIT LITE Skillwork Overhead squat Metcon AMRAP in 15 minutes: 1 bear crawl (down and back) 10 OHS with PVC or light barbell 10 sit ups OLY CLASS Rising Bar Max Snatch Rising Bar Max Overhead Squat Wednesday December 10, 2014 CROSSFIT Partner WOD 15 minutes to cycle through: Partner 1: Timekeeper of 15 ball slams (35#/25#) Partner 2: Row for calories CROSSFIT LITE 15 minutes to cycle through: Partner 1: Timekeeper of 15 ball slams (35#/25#) Partner 2: Row for calories STRENGTH CLASS Shoulder press 1x6 at 65% 1x6 at 75% 2x6 at 80% Bench press 1x6 at 65% 1x6 at 75% 2x6 at 80% Meatcon "Franabel" Fran and Isabel combined Thursday December 11, 2014 CROSSFIT EMOM for 16 minutes: Odd, 3 hang snatches at 65% of 1RM Even, 10 knees-to-elbows CROSSFIT LITE Odd, 3 heavy back squats Even, 10 knees-to-elbows OLY CLASS Rising Bar Max Clean and Jerk Rising Bar behind the Neck Jerk Friday December 12, 2014 CROSSFIT 5 rounds: 5 clean and jerks, 155#/105 15 wallballs, 20#/14# 25 double unders Saturday December 13, 2014 CROSSFIT 20 minutes to achieve your heaviest weight in the following complex: 1 high hang snatch 1 hang snatch (below knees) 1 snatch Metcon AMRAP in 9 minutes: 3 muscle ups 6 kettlebell swings, 2pd/1.5pd OLY CLASS Drop Snatch Hang Snatch triples at 70% Hang clean triples at 70% Jerk From Rack to Max Sunday December 14, 2014 CROSSFIT Tabata row (calories) Rest 1 minute Tabata squat Rest 1 minute Tabata push ups Rest 1 minute Tabata sit-ups Rest 1 minute Tabata ball slams Rest 1 minute *Compare to January 30, 2013* CROSSFIT LITE Tabata row (calories) Rest 1 minute Tabata squat Rest 1 minute Tabata push ups Rest 1 minute Tabata sit-ups Rest 1 minute Tabata ball slams Rest 1 minute Monday December 15, 2014 CROSSFIT 10 minutes to complete the following: 1000m row 50 burpees In the remaining time, Max reps double unders CROSSFIT LITE 10 minutes to complete the following: 750m row 50 burpees In the remaining time, Max reps double unders STRENGTH CLASS Back squat 1x6 at 70% 1x6 at 80% 1x3 at 90% 1x2 at 95% Deadlift 1x5 at 65% 1x4 at 75% 2x4 at 80% Meatcon 200m Overhead Walking Lunges Tuesday December 16, 2014 CROSSFIT EMOM for 20 minutes: Odd, 3 hang cleans (below knees) at 60% of 1RM Even, 10 DB/KB push presses (35#/25#) CROSSFIT LITE EMOM for 20 minutes: Odd, shuttle sprints Even, 3 heavy push presses OLY CLASS Snatch from Blocks to 75% Full Snatch to 90% Snatch Dead lift at 120% Max, 3x3 Wednesday December 17, 2014 CROSSFIT Partner WOD Partner carry (both), down and back Bear crawl (both), down and back 100 ball slams (35#/25#) Broad jump, down and back 100 partner sit ups (35#/25#) Broad jump, down and back 100 American KB swings, 2pd/1.5pd Partner carry (both), down and back Bear crawl (both), down and back CROSSFIT LITE Partner WOD Partner carry (both), down and back Bear crawl (both), down and back 100 ball slams (35#/25#) Broad jump, down and back 100 partner sit ups (35#/25#) Broad jump, down and back 100 American KB swings, 1.5/1pd Partner carry (both), down and back Bear crawl (both), down and back STRENGTH CLASS Shoulder press 1x6 at 70% 1x6 at 80% 1x3 at 90% 1x2 at 95% Bench press 1x6 at 70% 1x6 at 80% 1x3 at 90% 1x2 at 95% Meatcon 10-8-6-4-2 Pendlay rows DB flys Thursday December 18, 2014 CROSSFIT Strength Wendler Overhead Squat, Week 3 Using 90% of your 1RM 5 reps at 75% 3 reps at 85% 1+ rep at 95% then, 21-15-9 Deadlifts Back rack lunges (each leg) RX = 135#/95# CROSSFIT LITE 21-15-9 Deadlifts, 135#/95# Pull ups Push ups 250m row between each round OLY CLASS Clean from blocks to 75% Full Clean and Jerk to 90% Clean Dead lifts at 120% Max, 3x3 Friday December 19, 2014 CROSSFIT 20 minutes to achieve heaviest weight in the following complex: 2 high hang cleans 1 clean from below knees Metcon AMRAP in 10 minutes: 10 box jumps, 24#/20# 10 push presses, 95#/65# 10 lateral bar hops Saturday December 20, 2014 CROSSFIT 4 rounds: 15 sumo deadlift highpulls, 95#/65# 15 wallballs, 20#/14# 400m run OLY CLASS Snatch High Block to 60% Snatch 90 degree Block to 75% Full Snatch to 90 % Snatch grip overhead squat at 100% Max Snatch Sunday December 21, 2014 CROSSFIT Partner 10,000m row - Divide distance as need be CROSSFIT LITE Partner 5,000m row - Divide distance as need be Monday December 22, 2014 CROSSFIT EMOM for 16 minutes: Odd, 3 hang snatches at 70% of 1RM Even, 10 lunge steps with barbell in front rack CROSSFIT LITE EMOM for 16 minutes: Odd, 3 heavy deadlifts Even, 15 wallballs (20#/14#) STRENGTH CLASS Back squat 1x5 at 75% 3x4 at 80% Deadlift 1x5 at 60% 1x5 at 65% 2x5 at 70% Meatcon Max weight yoke walk Tuesday December 23, 2014 CROSSFIT AMRAP in 20 minutes: 30 double unders 10 burpees 3 muscle ups CROSSFIT LITE AMRAP in 20 minutes: 30 single unders 10 ring rows 5 ring dips OLY CLASS Hang Snatch to Max Hang Clean to Max Jerk from Rack to Max Wednesday December 24, 2014 CROSSFIT "12 Days of Christmas" 1 deadlift 135#/95# 2 hspu's 3 pull ups 4 push ups 5 toes to bar 6 box jumps, 24"/20" 7 push jerks, 135#/95# 8 lunge steps 9 sit ups 10 reverse sit ups 11 KB swings 1.5pd/1pd 12 front squats 135#/105# CROSSFIT LITE “Modified 12 Days of Christmas” 1 deadlift 2 ring push ups 3 ring rows 4 ball slams 5 knees-to-elbows 6 box jumps, 24"/20" 7 shoulder-to-overhead 8 lunge steps 9 sit ups 10 reverse sit ups 11 KB swings 1.5pd/1pd 12 front squats *barbell movements must be the same weight Thursday December 25, 2014 CLOSED FOR CHRISTMAS. BE SAFE, HAVE A MERRY CHRISTMAS! Friday December 26, 2014 CROSSFIT 20 minutes to achieve heaviest weight in the following complex: 2 high hang snatches 1 snatch from below knees Metcon Saturday December 27, 2014 CROSSFIT 10-9-8-7-6-5-4-3-2-1 Front squats, 155#/105# Handstand push ups OLY CLASS Snatch off Blocks to 75% Cleans off Blocks to 75% Max Jerk off Rack Sunday December 28, 2014 CROSSFIT Strength 20 minutes to find your heaviest weight in the shoulder-to-overhead movement of your choice Metcon 12 minutes to proceed through the following ladder: 2 pull ups 2 plate ground-to-overhead, 45#/25# 2 ring dips 4 pull ups 4 plate g2oh 4 ring dips etc. CROSSFIT LITE 12 minutes to proceed through the following ladder: 2 dips 2 plate ground-to-overhead 2 box jumps 4 dips 4 plate ground-to-overhead 4 box jumps etc. Monday December 29, 2014 CROSSFIT EMOM for 16 minutes: Odd, 3 hang cleans from below knees at 65% of 1RM Even, 15 wallballs (20#/14#) CROSSFIT LITE EMOM for 16 minutes: Odd, max reps double unders Even, 15 wallballs (20#/14#) Tuesday December 30, 2014 CROSSFIT 5 rounds: 15 sumo deadlifts, 95#/65# 15 box jumps, 24"/20" Immediately upon completion, 9 minutes to establish heaviest bench press *Compare to November 2, 2012* CROSSFIT LITE 5 rounds: 15 KB swings, 1.5p/1pd 15 toes-to-bars OLY CLASS Hang Snatch to 75% Hang Clean to 75% Full Clean and Jerks to 100% Wednesday December 31, 2014 CROSSFIT 2015m row 2015# (each) overhead squat 2015# (each) front squat 2015# (each) back squat 2015m row CROSSFIT LITE Partner WOD 2015m row 2015# (each) overhead squat 2015# (each) front squat 2015# (each) back squat 2015m row