12-23-16
No evening classes today! 6,9,12 only!
Christmas Party Tonight at 6:30!
Closed Saturday!
Friday –
A. Front squat;
warm up & build to about 80-85% to get warm & CNS Woke
B. Benchmark WOD:
"Fran"
21-1-5-9, reps for time
95/65# Thruster
Pull Ups
adv= rest 20 min, then repeat.
12-22-16
No evening classes this Friday--Christmas Party Starts at 6:30!
Closed Saturday.
Thursday –
12 Days of CrossFit
1 OHS 115/75
2 Muscle Up [Bar or Ring]
3 Power Cleans 115/75
4 HSPU
5 Ring Dips
6 Front Rack Lunge 115/75
7 Burpees
8 KBS 70/53
9 V-ups
10 Box Jumps 24/20
11 T2B
12 C2B
Completed like the song "12 Days of Christmas"
1
2, 1
3, 2, 1
...
.....
12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
12-21-16
No evening classes this Friday--Christmas Party Starts at 6:30!
Closed Saturday.
Wednesday –
A. For max reps;
1. Max Strict HSPU unbroken;
rest 2 min;
2. Max Kipping HSPU unbroken;
B. L-Sit: Max Hold;
3 attempts; score is best time and total time combined
C. WOD:
3RFT
20x KBS [53/35 - adv 70/53#]
20x Burpee
D. Tabata Sit Ups; Low Score
12-20-16
Tuesday –
A. Power Snatch;
1 rep every 90 sec for 12 min [8 singles]
working up to a tough single rep
B. Benchmark WOD:
"Isabel"
30 reps for time
135/95# Power Snatch
C. 500m Row for time
12-19-16
Monday –
A. Close Grip Bench Press:
Build to heavy single rep in 12-15 min
B. take 85% of A & perform max reps unbroken
C. WOD:
6 Rounds for time:
40x Double Unders
20x Wall Ball
10x Toes to Bar