Monthly Archives: December 2015

12/31/15

Tomorrow we will be having one class at 11:00AM before we celebrate the new year! So what an opportunity to set a PR or put up some numbers to destroy in 2016!

There will also be an optional WOD available if you feel it post lift!

See you all tomorrow at 11:00!

 

Choose your total:

 

“The CrossFit Total”

1RM back squat + 1RM shoulder press + 1RM deadlift

 

“The Olympic Total”

1RM snatch + 1RM clean & jerk

 

“The Other CrossFit Total”

1RM clean + 1RM benchpress + 1RM overhead squat

 

12/30/15

 

Strength

Power clean

FIND 1RM (CAP 10)

 

EMOM 10

3 power cleans* (70% of above 1RM)

*ideally performed touch and go

 

WOD (for time)

3 rounds

10 Front squats

20 burpees (6 inch target)

40 double unders

 

12/29/15

Strength

Deadlift

Find 1RM

 

WOD

Tabata*

20 seconds on

10 seconds off

8 times per movement

 

1) Deadlifts

2) Row for calories

3) Dips/muscle up

4) Kettlebell Thruster

 

*Score is total reps and calories across all rounds

 

12/28/15

Strength

Thruster

Find 3RM

 

WOD (for time)

He’s Back….

“Franta Clause”

100 thrusters

75 pullups

50 situps

25 cal row

Boxing day team bash REPEAT!

 

Come on in tomorrow at 11:00AM class to work off all of those food gainz for a fun and tough team WOD! ALL levels welcome and able to complete this workout!

 

Check out the WOD and last year results to mentally prepare on our Facebook page!

 

See everyone tomorrow at 11!

Happy holidays to all of our 709’ers! You are all amazing and we wish you the happiest of holidays this Christmas! Please note that tomorrow we WILL be having a class at 11:00AM as a preamble to ALL. OF. THE. FOOD that we hope you are eating over the Christmas season. We will not be posting tomorrow’s WOD, however come prepared to SWEAT. HARD! Because Santa is watching…..

WOD (For time)

“The 12 Days of Outlaw”

1 Clean & Jerk

2 Muscle-Ups

3 Box Jumps

4 Hang Snatch (full)

5 Bar Facing Burpees

6 Push Press

7 Pistols (alternating)

8 T2B

9 Wall Ball

10 C2B Pullups

11 HSPU

12 Front Squats

 

*Note: After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

 

12/22/15

 

WOD (for time)

5 rounds

20 UB double unders

15 UB wall balls (14/20)

10 UB push press (75/115)

5 bar facing burpees

 

Cash-out

50 strict toes 2 bar

 

12/21/15

 

Strength

BTN Jerk

Find 1RM

 

WOD (for time)

1 wall climb

Then…

3 rounds for time

20 burpees

20 overhead squats (65/95)

Then…

1 wall climb

Then…

3 Rounds for time

15 toes 2 bar

15 ground 2 overhead (65/95)

Then…

1 wall climb

Then…

3 Rounds for time

10 burpee box jumps

10 Deadlifts (65/95)

Then…

1 wall climb

 

Saturday smash sesh!

“Repeat cycle”…..that is all.