Monday, December 12th
Strength/Skill:
2 Rep Max OHS with 2 count pause
Metcon:
21-15-9 Reps of:
Overhead Squats (115/75)
Pull Ups
200 Meter Run
Tuesday, December 13th
Strength/Skill:
Push Press 4×5
Back Extensions 4×15
Rest 2 minutes Between Sets
Metcon:
AMRAP in 15 Minutes of:
7 Push Press (115/75)
7 Burpee Box Jumps (24/20)
2 Rope Climbs
Wednesday, December 14th
Strength/Skill:
Clean 1 Rep Max
Metcon:
“Worse than Karen”
80 Wall Balls (20/14)
60 Calorie row or bike
40 Wall Balls (20/14)
20 Calorie row/bike
Thursday, December 15th
Strength/Skill:
4 Left/4 Right Turkish Get ups
15 GHD Sit Ups
Metcon:
Teams of 2
Max Rounds in 18 Minutes of:
3 Bar Muscle Ups (mod 3 pull ups and 3 dips)
7 Deadlifts (185/125)
40 Doubleunders
One person works, one person does a 50m 2 x Kettlebell front rack carry (53/35) switch every time the partner returns from the carry
Friday, December 16th
Strength/Skill:
EMOTM for 8 Minutes of 2 Clusters (work up to heaviest weight used in today’s wod)
Metcon:
“Charlie Foxtrot”
12 Clusters (95/65)
10 Toes to Bar
15 Calorie bike/row
10 Clusters (115/75)
10 Toes to Bar
15 calorie bike/row
8 Clusters (135/95)
10 Toes to Bar
15 Calorie bike/row
6 Clusters (155/105)
10 Toes to Bar
15 Calories bike/row
4 Clusters (185/125)
10 Toes to Bar
15 Calorie bike/row
2 Clusters (205/135)
10 Toes to Bar
15 cal bike/row
Saturday, December 17th
0800 & 1030 – CrossFit Class
0900 – Barbell Proficiency Class – Snatch
1130 – Free Introductory to CrossFit
Sunday, December 18th
0900 – Community Class
1000 – Monster Mash/Open Gym