<3
Tuesday 1.2.2018
Celebrating good times had and great times to come!
1. “First Degree”
27-21-15-9
Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20)
Push Presses (75/55)
Calorie Row
2. Power Snatch
3-Position Power (High Hang, Knee, Floor)
1 Set @ 65%
1 Set @ 70%
3 Sets @ 75%
3.Midline
4 Sets, Not For Time:
10 Strict Toes to Bar
15 Good Mornings
Friday 12.29.2017
Line 'em up!
1. "Hell on Wheels"
AMRAP 15
24/16 Cal AB
15 T2B
2. Back Squat
5 Rep Max
3. Interval Work
3 Rounds
AMRAP 15
7 SDHP (115/75)
11/7 Cal Ski
Rest 2:00
Thursday 12.28.2017
This is what it's all about <3
1. "Make-Ups and GOATs"
Choose 1 of the following options
OPTION 1:
20 min EMOM
Min 1: GOAT 1
Min 2: GOAT 2
Option 2:
Interval Work (Tuesday)
4 Rounds
2:00 Ski
1:00 Left Arm DB Snatch (50/35)
1:00 Right Arm DB Snatch (50/35)
2:00 Rest
Option 3:
Gymnastic intervals (Wednesday)
6 Rounds
3 Bar Muscle Ups
6 HSPU
9 KB Swing (53/35)
Rest 2:00
5 Rounds
3 Bar Muscle Ups
6 HSPU
9 KB Swing (53/35)
Rest 2:00
4 Rounds
3 Bar Muscle Ups
6 HSPU
9 KB Swing (53/35)
2. ROMWOD
Wednesday 12.27.2018
Dynamic Duo
1. "Cleaning House"
5 Rounds
80' DB Front Rack Lunge (50/35)
5 Power Cleans (155/105)
2. Misfit Snatch Complex
Every :90 for 9 min (4 rounds)
2 Complex @ 70% OR build through each set
3. Interval Work
6 Rounds
3 Bar Muscle Ups
6 HSPU
9 KB Swing (53/35)
Rest 2:00
5 Rounds
3 Bar Muscle Ups
6 HSPU
9 KB Swing (53/35)
Rest 2:00
4 Rounds
3 Bar Muscle Ups
6 HSPU
9 KB Swing (53/35)
Tuesday 12.26.2017
What's your favorite holiday tradition?
1. "Rally"
AMRAP 12
30 Front Squats (135/95)
30 Box Jumps (24/20)
30 Pull Ups
2. Deadlift
15-15-15
3. Interval Work
4 Rounds:
2:00 Ski
1:00 Left Arm DB Snatch (50/35)
1:00 Right Arm DB Snatch (50/35)
2:00 Rest
Friday 12.22.2017
Grind
“12 Days of CrossFit”
1 Squat Snatch (135/95)
2 Box Jumps (24″/20″)
3 Push Presses (135/95)
4 Toes to Bar
5 Hang Power Cleans (135/95)
6 Hand-Release Pushups
7 Deadlifts (135/95)
8 Burpees
9 Kettlebell Swings (70/53)
10 Lunges (10 each side)
11 Wall Balls (20/14)
12 Oz. Beer! Or 12 Burpees
Workout flows as follows:
1 Squat Snatch
2 Box Jumps, 1 Squat Snatch
3 Push Presses, 2 Box Jumps, 1 Squat Snatch
4 Toes to Bar, 3 Push Presses, 2 Box Jumps, 1 Squat Snatch
Thursday 12.21.2017
This kid's got drive!
1. "Sprint Tri"
For Time:
500m Ski
500m Bike
500m Row
2. ROMWOD
Wednesday 12.20.2017
She can Fly!
1. "Weightlifting Wednesday"
EMOMx10
1 misfit clean complex 70%+ of 1 RM
you can build through sets
2. Push Jerk
5x5 @ 70%
3. Interval Work
Every 3 min until failure:
run 200m
15 deadlift 225/155
4 ring dips*
*add 4 dips each round
4. Gymnastic Skill
Front Lever Holds
Accumulate :20 in hold
Rest 1-2min between efforts
Tuesday 12.19.2017
Fun night learning about PaleoEthics, excited to work with these guys!
1. "Round Robin"
6 Rounds
AMRAP 2
Row 250/200m
15 T2B
Max Row (meters)
Rest 1:00 between rounds
*Score = Meters Rowed (after t2b)
2. Conditioning
3 Rounds
30/24 Ski
20 OH Squats (135/95)
10 HSPU
3. DB Strict Press
3 Max Effort sets*
With 25% max BB Strict Press in each hand
*After each set rest for 15 slow deep breaths
Monday 12.18.2017
1. "Chitty Chitty Bang Bang"
50 Bar Facing Burpees
40 C2B Pull Ups
30 Deadlifts (225/155)
20 Muscle Ups
1 Mile Run (2.5/2K Bike)
2. Back Squat
5x5 @ 90% 5RM
3. Olympic Lifting
Power Snatch Singles (drop and reset)
5 Rounds
1:00 Work
2:00 Rest
Friday 12.15.2017
We made it to Friday!
1. "Shoot 'em Up"
AMRAP 15
10 burpee box jump overs 24/20
100' farmer carry (72/53)
10 pistols
10 burpee box jump overs
100' farmer carry
20 pistols
...
(each round add 10 pistols)
2. Back Squat
Build to a heavy set of 5
3. Barbell Conditioning
2 rounds
AMRAPx5
200' shuttle run (50' x4)
5 squat clean thrusters (155/105)
Thursday 12.14.2017
24K Magic
1. "Midline Mania"
Team of 2
For Time*:
100 Cal Row
100 Abmat Sit Ups
100 KB Swings (53/35)
100 Abmat Sit Ups
100 Cal Row
*Every 2 minutes both teammates do 5 burpees
2. ROMWOD
Wednesday 12.12.2017
Flex pics are encouraged
1. "Let it Snow"
5 RFT
12 Front Squats (135/95)
15 HSPU
12/9 Cal Ski
2. Misfit Snatch Complex
EMOM 10
Build to 70% 1RM complex
3. Midline
15 Rounds
:10 L-Sit Hold
:20 Rest
Don't forget to add one of these to your holiday shopping list!
Tuesday 12.12.2017
Saves a lot of time if you just print your team strategy on your shirt :)
1. "Cold Steel"
3 RFT
15 DB Clean and Jerks (53/35)
200m Run (.4 Bike)
2. Interval Conditioning
5 Rounds
21/15 Cal Ski
21 C2B Pull Ups (sets of 7)
Rest 1:30 between rounds
3. Deadlift
12-12-12
Monday 12.11.2017
1. "Monday Funday"
AMRAP 10
50 double unders
10 push jerks (155/105)
8 bar muscle ups
2. Back Squat
5x5 @90 of your 5 RM
3. Power Clean
singles @60-75% (drop and reset)
5 rounds
:60 on
2:00 off
Friday 12.8.2017
Who said these bars are for kids?!
1. "Double Mint"
AMRAP 12
30 Double Unders
10 T2B
10 Power Cleans (135/95)
2. Deadlift
1 Max Set @ 65% of current 1RM
3. Endurance
For Time:
Run 3 Miles
Thursday 12.7.2017
Focus
1. GOAT Day
EMOM 30
Min 1: Conditioning (Row, Bike, Run, Ski)
Min 2: Gymnastic Skill (pull up, ring dip, pistols, GHD, Etc.)
Min 3: Non-Barbell weighted skill (KB, DB, Sled, etc.)
2. ROMWOD
Wednesday 12.6.2017
I can't tell if it is a yell or a gasp... either way, get it Seb!
1. Misfit Snatch Complex
Squat Snatch+OH Squat+Hang Squat Snatch+OH Squat
2. "Jackie Take The Wheel"
For Time:
50 C2B Pull Ups
50 Thrusters 75/55
50/30 Cal AB
3. Interval Conditioning
3 x AMRAP2
20 Box Jump Overs 24/20
Max Sandbag Cleans in remaining time (150/100)
Rest 1:00 between rounds
Tuesday 12.5.2017
Its beginning to look a lot like Christmas!