Saturday, 12/31/16

Metcon

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30″ / 24″

Partner 2:
400m Run with sandbag, 45# / 25#

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
*Rope climb is 11ft.
400m Run with plates 45#/25#

Monday, 12/26/16

It’s the Test Week! We have been training another 9 week cycle with 5×5 method. Let’s see if that worked.

Weightlifting

The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
(45min)

Saturday, 12/24/16

Metcon

Metcon (Time)
As teams of 2 for time,

20 Rounds of
12 Power Clean 135/95
24 Wall Ball 10ft/9ft 20/14#
16 Bar hop over

(40min)
Only one athlete can work at a time.
Partners can tag only after a full round.
Mods for children:
12 Power cleans=12 Burpees
24 WB shots=24 WB front squats

 

Friday, 12/23/16

This Saturday, 12/24, for Christmas Eve, we will have only one class @9am. And it will be a Family WOD. Bring your families and friends.

Weightlifting

Deadlift (60%x5x5)

(10min)
Warm ups: 45%x5

Metcon (Weight)

Find the heaviest weight on the Snatch complex below:

Snatch pull+Full Squat Snatch

(15min)
Once you find the max, do more rounds with a light weight

Metcon

Metcon (AMRAP – Rounds and Reps)
AMRAP 16
30 burpees
Then,

5 Rounds of
25 Pull-ups
10 Overhead squats 95/65
25 Double Unders
Then,

30 burpee

 

Thursday, 12/22/16

Weightlifting

Shoulder Press (60%x5x5)

(10min)
Warm ups: 45%x5

Metcon (Weight)

1-1-1-1-1-1-1
Find 1RM weight of clean complex below:
Clean Pull-Power Clean-Hang Clean

(20min)
If you find the max weight before all the 7 working sets, use heavy medium weight and finish all 7 sets.

Metcon

Metcon (AMRAP – Rounds and Reps)
AMRAP 9
1 Ring Muscle up
3 Power clean 155/105
5 Box Jump 30/24

1 Ring MU=4 Muscle up transitions=4 Ring rows+4Ring dips

 

Wednesday, 12/21/16

Metcon

Metcon (Time)

For time,
10-20-30-40-50-40-30-20-10
Double Unders

(15min)
1DU=3Singles

Metcon (Time)

For time:
21 Hip Extensions
Run 400 meters
18 Hip Extensions
Run 400 meters
15 Hip Extensions
Run 400 meters
12 Hip Extensions
Run 400 meters
9 Hip Extensions
Run 400 meters
6 Hip Extensions
Run 400 meters
3 Hip Extensions
Run 400 meters