Wednesday, December 30, 2015-Workout

Warm-Up: 
5 Rounds -
- 100m Run
- 5 Inch Worm Push-Ups
- 10 Mountain Climbers
- 15s Sampson Stretch

Skills:

2 Rounds -
- 1 Min. Double Unders
- 30s Rest
- 1 Min. Weighted Plank Hold (plates)
- 30s Rest 

Conditioning:

AMRAP in 12m -

- 200m Run

- 3 BP G2O (45/35)

- 6 BP Sit-Ups

- 9 BP Squats

(BP = Bumper Plate)

Post results and thoughts to comments.

Monday, December 28, 2015-Workout

Warm-Up:

- 400m Run
Perform the rest slowly, focusing on form and taking time to stretch out at the top and bottom of each movement
- 10 Pull-Ups
- 10 Push-Ups
- 10 Squats
- 10 V-Ups
- 30s per side hurdle stretch

Conditioning:
"12 Days of Christmas"
- 1 Hundred meter sprint
- 2 Deck Squats
- 3 Shoulder to Overhead

- 4 V-Ups

- 5 Hang Power Cleans

- 6 Box Jumps (24/20)

- 7 Front Squats

- 8 Lateral Burpees

- 9 Deadlifts

- 10 Walking Lunges

- 11 Wallball Shots (20/14)

- 12 Pull-Ups

Athletes will use 1 bar for the entire workout.  RX'd is 135/95 

The workout is performed just like the song is sang: (1); (2,1); (3,2,1); (4,3,2,1); etc...

There is a non-negotiable 30 minute cut-off on this workout. 

Please post your workout results to comments.

Wednesday, December 23, 2015-Workout

Warm-Up:

4 Rounds -

- 100m Run
- 3 Pull-Ups
- 6 Push-Ups
- 9 Squats

Skills:
3 Rounds -
- 3 Wall Walks
- Rest 30s
- 8-10 Reps of DB Step-Ups
- Rest 30s

Conditioning:
AMRAP in 15m -

- 100m Sprint

- 15 Goblet Squats (60/40)

- 100m Sprint

- 15 Kettlebell Swings (60/40)

Please post your workout results to comments.

Thursday, December 17, 2015-Workout

Warm-Up:
3 Rounds -
- 20 Jumping Jacks
- 15 Push-Ups
- 10 Good Mornings (DB or KB)

 Strength/Skill Practice:

3 Rounds -
- 60s DB Row
- Rest 30s
- 60s DB Lying Fly

- Rest 30s

Conditioning:
30 - 20 - 10-

- Deadlift (155/105)

- Box Jumps (24/20)

- Sit-Ups

Then

- Run 1 Mile

Post workout results to comments.

Wednesday, December 16, 2015-Workout

Warm-up

Rounds -
- 40 Double Unders
- 20 Squats
- 10 Push-Ups

 Strength/Skill Practice:

3 Rounds -
- 60s Weighted Barbell Step-Ups (95/65)
- Rest 30s
- 60s Hollow Rocks

- Rest 30s

Conditioning:
CrossFit's "Cindy":
AMRAP in 20 Minutes -
- 5 Pull-Ups
- 10 Push-Ups
- 15 Squats

or

CrossFit's "Mary":
AMRAP in 20 Minutes -
- 5 Handstand Push-Ups
- 10 Pistols (alternating)
- 15 Pull-Ups

HOLIDAY SCHEDULE

Christmas week, we will have a normal workout schedule on Monday and Wednesday.  Thursday workout will be at 9:00am.

If there is enough interest we can do a morning workout for December 31st so that you can participate in other festivities that night.  Please RSVP to Mary for this special theme workout!!

12/21-5:30pm

12/23-5:30pm

12/24-9:00am

12/28-5:30pm

12/30-5:30pm

12/31-9:00am

Monday, December 14, 2015-Workout

Warm-Up:
3 Rounds -
- 100m Run
- 10 DB Bent Over Row (per arm)
- 10 Weighted Push-Ups

Strength:

Ascending EMOM for 10 Minutes - Front Squat (155/105)

Conditioning:

AMRAP in 12 Minutes -

- 200m Run

- 12 Sumo Deadlift High Pulls

- 24 Unbroken Squats

Post workout results to comments.

THURSDAY WORKOUT CANCELLED

Wednesday, December 9, 2015-Workout

Warm-Up:
- 300m Run
Then 
3 Rounds - 
- 10 Bumper Plate Ground to Overhead
- 10 Bumper Plate Leg Raises
- 10 Pull-Ups

Group Warm-Up:
EMOM for 8 Minutes -
- 4 Burpees
- 8 Sit-Ups 

Conditioning: 

4 Rounds, Each in 3 Minutes -
- 100m Run
- 10 Box Jump Overs (24/20)
- AMRAP of Goblet Squats (62/44) or
- AMRAP of Kettlebell Swings (62/44)
Perform 2 rounds of each alternating
 

Post workout results to comments.

Monday, December 7, 2015-Workout

Warm-Up:
- 400m Run
then
2 Rounds -
- 5 Barbell Roll-Outs
- 10 Inch Worm Push-Ups
- 15 Walking Lunges

Group Warm-Up:
Ascending EMOM for 10 Minutes -
- Box Jumps (30/24) Note 1 level higher than usual
- DB Hang Cleans (45/35)

Conditioning:

For Time -
- 50 Deadlift (155/105)
- 40 Alternating KB Snatch (45/35)
- 30 Wall Ball Shots
- 20 Toes to Bar
- 10 HSPU (3 Wall Walks)

Cashout:
- 50 Unbroken Double Unders (150 UB Singles)  

Post time and thoughts to comments.

Wednesday, November 2, 2015-Workout

Warm-Up:
3 Rounds -
- 5 Wall Walks
- 10 Hanging Leg Raises
- 15 Ring Rows

Group Warm-Up:
10 Minute EMOM -
- 3 Power Clean 
- 3 Push Press
- 3 Back Squat 

Conditioning:
8 Rounds Tabata of:
- Double Unders
- Goblet Squats
- Knees to Elbows
- Row for Calories