Join us for the Christmas/Holiday party this Saturday, December 3rd at 6 PM. We will provide MEAT! Please bring your own beverages and a side to share. There will be a WHITE ELEPHANT gift exchange. Please keep gifts around $20. Anything goes, this is geared towards an adult only crowd so please leave your little ones at home (little babies that won’t be running around and remember what’s at the gift excahnge are welcome).
Monday, November 28th
Strength/Skill:
EMOTM for 8 Minutes of:
Power Clean and Jerk x 2
Metcon:
4 Rounds for time of:
6 Power Clean & Jerks (135/95)
12 Bar Facing Burpees
18 Calories Row/Bike
Tuesday, November 29th
Strength/Skill:
Back Squat 6-4-3-2 (80-85-90-95%)
Superset with 7-10 pullups in between sets
Metcon:
AMRAP in 18 Minutes with a Partner of:
1/1, 2/2, 3/3…
Thrusters (105/70)
Box Jump Overs (24/20)
One works one rests
Wednesday, November 30th
Strength/Skill:
4 Sets of:
Deadlift 5 Reps at 80% (dead stop)
8 Left/8 Right Bulgarian Split Squats
* Rest 2 minutes between sets
Metcon:
4 Rounds for time of:
5Left/5Right Dumbbell Snatch (45/25)
5Left/5Right Dumbbell Overhead Squats
16 Dumbbell Lunges
5 Muscle Ups
200 Meter Run
Thursday, December 1st
Strength/Skill:
4 Rounds of
4Right/4Left Turkish Get Ups
Superset with 15 GHD Sit Ups
Metcon:
“A Minute to Win It”
3 Rounds of 1 Minute of Max Reps of the following stations:
Russian Kettlebll Swings (53/35)
Row for Calories
TATER (53/35)
Bike for Calories
Push Press (95/65)
– Rest 1 minute
Friday, December 2nd
Strength/Skill:
EMOTM for 10 Minutes of:
Hang Squat Clean x 2
Metcon:
AMRAP in 15 Minutes of:
18 Hang Squat Clean (135/95)
50 Doubleunders
15 Hang Squat Clean (155/105)
50 Doubleunders
12 Hang Squat Clean (185/115)
50 Doubleunders
9 Hang Squat Clean (205/135)
50 Doubleunders
6 Hang Squat Clean 225/155
50 Doubleunders
Max reps remaining time (245/175)
Saturday, December 3rd
0800 & 1030 – CrossFit Class
2 Person Team Completes the Following:
4 Rounds for time of:
30 Pull Ups
40 Burpees
50 Wall Balls (20/14)
– 1 partner rows 500 or bikes .6 miles and the other partner works on completing the reps above; rotate once the row or bike is completed.
0900 – Barbell Proficiency Class – Clean
1130 – Free Introductory to CrossFit
Sunday, December 4th
0900 – Community Class
1000 – Monster Mash/Open Gym
CrossFit Linchpin: Test 4
2 Rounds for time of:
18 Calorie Row
15 Thrusters 95/65
12 Chest-to-bar Pull-ups
For time:
5 Rounds of “Cindy”
3 Rounds of “DT”
1 Mile run
In a 10 minute window:
Establish a 1RM hang clean
*Rest 10 minutes between each workout