Monday, December 24, 2012

121224

MERRY CHRISYMAS AND A HAPPY NEW YEAR!
***A Reminder of our Holiday Schedule***
Christmas Eve - 9:30-10:30 class only
Christmas Day - Closed
Dec. 26th - Dec. 28th - 4:00-5:00 only
Dec. 29th - 9-10am only
Dec. 31st - 9:30-10:30am only
Jan. 1st - closed
Jan. 2nd - Back to normal schedule!

WOD
"12 Days of Christmas"
1 Squat Clean and Jerk (135/95)
2 Knees to Elbows
3 Burpees
4 KB Swings (24kg/16kg)
5 Pull-ups
6 Push-ups
7 Sit-ups
8 Squats
9 V-ups
10 Jumping Lunges
11 Box Jumps
12 Med Ball Cleans

*The workout runs just like the song so reps are going to go like this: 1 then 2,1 then 3,2,1, then 4,3,2,1 ..... up to 12,11,10,9,8,7,6,5,4,3,2,1

Friday, December 21, 2012

121221

WOD
"The Grinch 2.0"
5 rounds of:
150ft Bear Crawl
12 Pull-ups
50ft Burpee Broad Jumps
5 Clean and Jerks

Beg (95/65)
Int   (135/95)
Adv(185/115)

Thursday, December 20, 2012

121220

WOD
1000m Row
-------------------
21-15-9
Front Rack Lunges
Ring Dips

Beg (65/45)
Int   (95/65)
Adv(115/75)

Wednesday, December 19, 2012

121219

WOD
2 minutes Max Rep Handstand Push-ups
AMRAP in 8 minutes of:
3 Power Cleans
5 Bar Hop Burpees
2 minutes Max Rep Handstand Push-ups

Beg (95/65)
Int   (135/95)
Adv(185/115)

Tuesday, December 18, 2012

***CHRISTMAS SCHEDULE***

Christmas Eve - 9:30-10:30 class only
Christmas Day - Closed
Dec. 26th - Dec. 28th - 4:00-5:00 only
Dec. 29th - 9-10am only
Dec. 31st - 9:30-10:30am only
Jan. 1st - closed
Jan. 2nd - Back to normal schedule!

121218

WOD
AMRAP in 15 minutes of:
6 Thrusters
9 Box Jumps (24"/20")
12 KB Swings (24kg/16kg)

Beg (65/45)
Int   (95/65)
Adv(115/75)

Monday, December 17, 2012

121217

WOD
10,9,8,7,6,5,4,3,2,1
Deadlifts
Burpees
20 Double Unders between each round

Beg (135/95)
Int   (225/135)
Adv(275/185)

Friday, December 14, 2012

121214

WOD
AMRAP in 20 minutes of:
3 Clean and Jerks
2 rounds of "Cindy"
5 Pull-ups
10 Push-ups
15 Squats

Beg (95/65)
Int   (135/95)
Adv(185/115)

Thursday, December 13, 2012

121213

WOD
40-30-20-10
Wall Ball
KB Swing (24kg/16kg)
Sit-ups

Wednesday, December 12, 2012

121212

WOD
AMRAP in 10 minutes of:
3 Snatch Grip Deadlifts
3 Power Snatch
3 Overhead Squats

Beg (75/55)
Int   (115/75)
Adv(135/95)

A nice little variation on one of the WODs from the 2012 CrossFit Taranis Winter Challenge!

Tuesday, December 11, 2012

121211

WOD
500m Row x 4
4 minute rest between attempts

Monday, December 10, 2012

121210

WOD
7 Rounds of:
5 Power Cleans
7 Ring Dips

Beg (95/65)
Int   (135/95)
Adv(185/115)

Friday, December 7, 2012

121207

WOD
2 minutes Max Rep Burpee Over the Box Jump (24"/20")
-Then with no rest-
AMRAP in 8 Minutes of:
6 DB Thrusters (45/25)
6 Toes to Bar
-Then with no rest-
2 minutes Max Rep Burpee Over the Box Jump (24"/20")

Thursday, December 6, 2012

121206

WOD
10 minutes
Every odd minute perform:
Max Rep Double Unders
Every even minute perform:
3 Clean and Jerks @ 80%

Score total number of DU's

Wednesday, December 5, 2012

121205

WOD
"Swingin" Mary
AMRAP in 20 minutes of:
5 Handstand Push-ups
10 Pistols
15 KB Swings (24kg/16kg)

Tuesday, December 4, 2012

121204

WOD
21-18-15-12-9-6-3
Overhead Squats
Pull-ups

Beg (65/45)
Int   (95/65)
Adv(115/75)

Monday, December 3, 2012

121203

WOD
"Fight Gone Bad"
3 rounds of:
1 min Wall Ball
1 min Sumo Deadlift High Pull (75/55)
1 min Box Jump
1 min Push Press (75/55)
1 min Row (Cal)
1 min Rest