Tuesday December 31 "Partner Murph"

We were able to accommodate everyone's preferred time.  Whatever time you requested we have you slotted in for.  If you are in the 9:30 heat, please arrive early, as we would like to begin that heat as close to the time as possible.  

Warm Up

Coaches Choice

Skill

Movement Demo

Metcon

"MURPH"

1 mile Run

100 Pull-ups

200 Push-ps

300 Air Squats

1 mile Run

*the pull-ups, push-ups, and squat may be partitioned

*partners may run together

*only 1 partner may work at a time on pull-ups, push-ups, and squats

Monday December 30 "Squat Snatch"

Warm Up

Dynamic Warm-up

Skill

Squat Snatch (5@50,3@60,3@70,3@80, 3+@90)

Metcon

7 rnds:

10 Wallballs

10 Hang Power Snatch

*use 65% 1 rep Power Snatch

New Year's Eve Partner Murph

On New Year's Eve we will hold heats for the benchmark Murph.  This will be a partner workout.  In order to allow for the appropriate amount of space we will cap each heat to 12 duo's.  We want to make sure we have enough room for everyone to comfortably do the workout.  To begin with, we will offer a 9 and 9:30 heat time.  If we need to add extra times, we will. 

If you are interested, please reply to the Facebook invitation that is forthcoming, respond to the comments section of the blog, OR see Tommy, Jess, Christian, or Ang.  Please indicate your PREFERRED TIME (slots will fill on a first come, first serve basis) & PARTNER.  We will try to accommodate everyone.  I will post the heats at some point on Monday.

New Years Eve Partner Murph

New Year's Eve Partner Murph

On New Year's Eve we will hold heats for the benchmark Murph.  This will be a partner workout.  In order to allow for the appropriate amount of space we will cap each heat to 12 duo's.  We want to make sure we have enough room for everyone to comfortably do the workout.  To begin with, we will offer a 9 and 9:30 heat time.  If we need to add extra times, we will.

If you are interested, please reply to the Facebook invitation that is forthcoming, respond to the comments section of the blog, OR see Tommy, Jess, Christian, or Ang.  Please indicate your PREFERRED TIME (slots will fill on a first come, first serve basis) & PARTNER.  We will try to accommodate everyone.  I will post the heats at some point on Monday.

If you are unfamiliar with Murph:

1 mile Run (partners may run at the same time...each does 800 m total)

100 Pull-ups

200 Push-ups

300 Air Squats

1 mile Run (partners may run at the same time...each does 800 m total)

*the Pull-ups, Push-ups, and Squat may be partitioned

Friday December 27

SATURDAY TEAM WOD - On Saturday morning will be hold another team WOD beginning at 9 AM.  If you signed up PLEASE make sure you attend, or let one of the trainers know prior if you cannot.  If you have not signed up, and show up, there is NO guarantee that we will be able to slot you in on a team.  The sign up sheet is in the gym.  There are no classes at 8 and 10.

The workouts are meant for all skill levels and will be modified for anyone needing it.  This is a great chance for you to meet some of the other people that are not in your usual class.

Warm Up

Coaches Choice

Skill

4 sets (not for time):

2 (each hand) Turkish Get-ups

20 Unbroken KB Swings

Rest 60 secs
*increase weight each set, if able to go unbroken

Metcon

"Wild Thing"
3 rnds:

10 Power Cleans (135/95)

20 Push-ups

30 Double Unders

Tuesday December 24

Warm Up

Individual work

Skill

Movement Demo

Station Set-up

Metcon

"12 Days of Christmas WOD"

100 m Run   

2 Power Snatch (95/65)

3 Wall Walks

4 Thrusters (95/65)

5 Burpees

6 KB Swings (55/35)

7 Pull-ups

8 OH Walking Lunge (45/25)

9 Goblet Squats (55/35)

10 Push Press (95/65)

11 Box Jumps

12 HSPU

*Perform the movements like the song "12 Days of Christmas."  For example:

100 m Run

2 Power Snatch

100 m Run

3 Wall Walks

2 Power Snatch

100 m Run

4 Thrusters

3 Wall Walks

2 Power Snatch

100 m Run....

the last rnd will be all of the movements, 12 ---> 1

Monday December 23 "Front Squat"

Tuesday we will only have one class at 9 AM.  The workout will be partner optional.  It will be performed like the 12 Days of Christmas song.

Warm Up

Dynamic Warm-up

Skill

Front Squat (5@50,3@60,3@70,3@80, 3+@90)

Metcon

"ANNIE"

50-40-30-20-10

Double Unders

Sit-ups

Saturday December 21

Warm Up:

Coach's Choice

Skill:

Movement Demo

Metcon:

CrossFit Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees (hit target 6 inches above max reach)
30 Snatch (75/45)
30 Burpees (hit target 6 inches above max reach)
30 Snatch (135/75)
20 Burpees (hit target 6 inches above max reach)
 30 Snatch (165/100)
10 Burpees (hit target 6 inches above max reach)
AMRAP Snatch (210/120)

*The Snatch can be Squat Snatch, Power Snatch, or Split Snatch
SCORE IS TOTAL REPS

Friday December 20 "Deadlift"

Warm Up

Dynamic Warm-up

Skill

Deadlift (5@50,3@60,3@70,3@80, 3+@90)

After each set, rest 30 secs and then perform

Toes 2 Bar (5,5,5,5,5)

Metcon

"Jackson"

21-15-9

Deadlift (225/155)

OHS (135/95)

Thursday December 19 "Cindy"

Warm Up

Coaches Choice

Movement Prep

Skill

Pistol Work

Metcon

"Cindy"

AMRAP 20

5 Pull-ups

10 Push-ups

15 Squats

Compare to May

Looking good Frank!

Wednesday December 18 "Clean 3"

Warm Up

Dynamic Warm-up

Skill

Squat Clean (5@50,3@60,3@70,3@80, 3+@90)

After each set, rest 30 secs and then perform

Metcon

"Mulholland"

10-8-6-4-2

Power Clean (75% 1 rm)

50-40-30-20-10

Double Unders

Tuesday December 17

Warm Up

Coaches Choice

Skill

EMOM 6

2 Snatch Balance (use 65-75% 1 rep Snatch)

Metcon

"TYLER"

5 rnds:

7 Muscle-ups

21 SDHP (95/65)

*Muscle-up sub will be 1 pull-up and 2 dips for each muscle-up

*If you are doing jumping muscle-ups then it will be 2 dips

25 min cap

1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO.

Monday December 16 "Press 3+"

Warm Up

Dynamic Warm-up

Skill

Push Press (5@50,3@60,3@70,3@80, 3+@90)

After each set, rest 30 secs and then perform

Weighted Pull-ups (5,5,5,5,5)

Metcon

5 rnds, 1 min max reps:

10 KB Swings (70/55)

Max Thrusters (95/65)

Rest 60 secs between rnds

Score is Thrusters

Compare to June

Saturday December 14 "Back Squat 3+"

Warm Up

Coaches Choice

Skill

 Back Squat (5x50,3x60,3x70,3x80,3+x90)

Metcon

"Kruk"

Break up anyway:

40 HSPU

20 Front Squats (155/105)

20 Front Rack Lunges (155/105)

EMOM do 10 Doubles

Compare to April

Friday December 13

Warm Up

Dynamic Warm-up

Skill

Toes 2 Bar

Metcon

"Schilling"

3 rnds:

6 Ground to Overhead 

12 Box Jump Overs (20/16)

24 KB Swings (55/35)

50 Double Unders

Rest 3 min b/t rnds

A - 185/125

B - 155/95

C - 115/65

D - 95/45

Thursday December 12 "Bench"

Warm Up

Coaches Choice

Wendler explanation

Skill

Bench Press (5@55,5@65,5@75,5+@85)

Metcon

"Hollins"

21-15-9

Box Jumps (24/20)

Power Snatch (75/45)

C2B Pull-ups

Wednesday December 11

Warm Up

Dynamic Warm-up

Skill

EMOM 6

5 Hang Power Snatch

5 Overhead Squats

*use 55% 1 rep max Power Snatch

Metcon

In teams of 2, perform:

750 meter Row while 215/145 is held in Front Rack

50 Burpees while 135/95 is held Overhead

50 Thrusters (95/65) while holding a dip

*compare to May

Tuesday December 10 "Snatch"

Reminder - The holiday party is this coming Friday at 7:00 pm.  As a result there will be no 5:30 class on Friday.

Warm Up

Group Dynamic

Junk Yard Dogs

Skill

Squat Snatch (5@55,5@65,5@75,5+@85)

Metcon

30 Muscle-ups

OR

100 Pull-ups
Compare to April

Monday December 9

Warm Up

Coaches Choice

Skill

Movement Demo

Metcon

"DT"

5 rnds:

12 Deadlifts 

9 Hang Power Cleans

6 Jerk

M - 155

F - 105

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.