20142212 – Holiday Schedule

This week we will have regular classes Monday & Tuesday and then EARLY AM ONLY WEDNESDAY (Christmas Eve) 5AM, 5:45AM, & 6:30AM ONLY. NO CLASSES CHRISTMAS DAY. THEN 8:00AM & 9:00AM MORNING CLASS ONLY FRIDAY (DAY AFTER CHRISTMAS) AND 8:00AM SATURDAY.

Warm-Up
25 Mtn. Climbers
10 Push-Ups
25 Jumping Jacks
10 Air Squats
200 Meter Row

WOD
2 ROUNDS
20 Push Press 95#/65#
20 Box Jump Overs 20″/16″
400 Meter Run or Row
20 HR Push-Ups
20 KB SDHP 50#/35#

*CASHOUT (After 2 rounds): 100 DU’S (300 Singles)

20141912

WOD
20 Minute AMRAP
400 Meter RUN (please)
5 Pull-Ups/C2B ★2 Muscle Ups
12 Walking Lunges ★B: OH 45#/25# plate
60 seconds Plank Hold ★ Weighted
Rest 30 seconds Between rounds

20141812

Warm-Up
Really work on shoulder mobility stretches
10 Meter Bear Crawl
10 Jumping Pullups
20 Air Squats
10 Meter Bear Crawl

WOD
4 Rounds ★ 5

Row 15 Calories
5 Back or Front Squats 95#/65# ★heavier
7 Burpees Over Bar

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20141712

Warm-Up
300 Meter Row
15 PVC Back Squats
15 Pushups
15 Tuck Jumps

WOD
30 DU’S (90 Singles)
30 Wall Situps
20 Jumping Jacks
20 Hollow Rocks
30 DU’S (90 Singles)
30 Crunches
20 Jumping Jacks
20 Triple Threats
30 DU’S (90 Singles)

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20141612

WOD
12 days of CROSSFIT

1 Burpee ★HSPU
2 T2B/K2E
3 Pullups
4 Power Cleans 135#/95# M95#/65#
5 Lunges
6 Air Squats
7 Situps
8 KBS 50/35
9 Box Jumps 24″/20″
10 Deadlifts 135#/95#
11 Ring Dips
12 Power Snatch (pick your weight)

**You’ll complete this workout just like the song. You’ll do 1 burpee, then 2 T2B & 1 burpee. Then 3 pullups, 2 T2B & 1 burpee. Then 4, 3, 2, 1, etc…

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20141512

Strength classes will be Monday and Thursday nights this week at 6:15pm. And our last Yoga session with Melissa will be Wednesday this week at 7pm. See you there!

Warm-Up
2X
25 Jumping Jacks
15 Air Squats (pause in bottom)
5 Burpees

WOD
10 Minute AMRAP
100 Meter Farmers Carry (heavy)
15 Wallballs 20#/14#
10 Weighted Box Step Ups 20″/16″
*choose your weight, either KB or barbell

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20141212

Warm-Up
Coaches choice

WOD
Buy In: 20 Burpees,  then…

40 DU’S
40 Situps
5 Deadlifts 185#/135#
30 DU’S
30 Situps
5 Deadlifts 185#/135#
20 DU’S
20 Situps
5 Deadlifts
10 DU’S
10 Situps
5 Deadlifts

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