Hope everyone had a Merry (RED) Christmas. (Remember Everyone Deployed)
ATTENTION!!!
Friday 12.23.2016
1. "12 Days of CrossFit"
12 Rounds* for time:
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
*In traditional "12 Days of Christmas" format:
1 Snatch
2 Box Jumps + 1 Snatch
3 Push Press + 2 box Jumps + 1 Snatch
4 T2B + 3 Push Press + 2 Box Jumps + 1 Snatch
Etc...
Thursday 12.22.2016
So. Many. TOYS!!!
1. Goat Day
EMOM x 30:00
Min 1: Monostructural Goat (:40-:50)
Min 2: Gymnastics Goat (:20-:30)
Min 3: Strength Goat (:05-:15)
Or...
2. Team 10k Row
*Teams of 3 - get after it
Wednesday 12.21.2016
Marines will always heed the call to be part of something bigger.
1. Back Squat
10-1-10-1-10-1
Hit your first set of ten, add weight and hit a heavy single
drop weight, set of ten, add weight... and so on.
2. "Tabata Barf"
4 rounds per station before moving on:
:20[on]/:10[off]
1. Skierg
2. KB Swings (Heavy)
3. Push Ups
4. Strict Pull Ups
Tuesday 12.20.2016
Bout that #jeeplife
1. "Big Daddy"
5 RFT:
50 Double Unders
10 Push Jerk (135/95)
10 T2B
Monday 12.19.2016
Jennifer begging.. err... coaching the littles on how to smash WOD's.
1. "Gold Dust"
AMRAP 15:00
50 Calorie Row
40 Pistol Squats
30 Hang Power Cleans (155/105)
2. Single Arm Rows
3x8-12
3. Tabata Flutter Kicks
8x:20/:10
Friday 12.16.2016
Boys will be boys, especially at noon!
1. "Feldspar"
Teams of two, AMRAP 20:00
55 Deadlifts (225/155)
55 Box Jumps (24/20)
55 HSPU
55 Pull Ups
2. Sprint Work
5 Rounds, each for time:
200m Ski Sprint
10 Burpees
-Rest 2-3:00 between sets-
Thursday 12.15.2016
1. "Hold 'Em"
For time:
Buy In: 50 Calorie Row
Straight Into...
3 Rounds:
40' Walking Lunges
25 Abmat Sit Ups
40' Walking Lunge
25 KB Swings (53/35)
2. Goat Work
10-15:00 of weakness work
Wednesday 12.14.2016
1. Snatch Complex
15:00 to hit a heavy set of:
1 Power Snatch + 2 Hang Squat Snatches
2. "Salad Fixings"
3 RFT:
500m Row
100 Double Unders
3. Front Squat
Build to a heavy double
Tuesday 12.13.2016
Bring in your ornaments and unwrapped gifts for the kids!
1. "The Chief"
5 x 3:00 AMRAP
3 Power Clean (135/95)
6 Push Ups
9 Air Squats
-Rest 1:00 between rounds-
2. Aerobic Work
1 Mile Skierg (1600m)
Monday 12.12.2016
Perspective.
1. Fuzzy Bunny
4 RFT:
8 Lateral Burpees
12 Push Press (95/65)
16 T2B
2. Tempo Back Squats
5x2 @ 33x3
3. Core Work
3-4 Rounds:
:30 Front Plank
:30 Right Plank
:30 Left Plank
:30 Rest
Friday 11.9.2016
Michael's costume game was on point this year!
1. "Title Shot"
Teams of two,
AMRAP 20:00
20 Deadlifts (315/225)
4 Rope Climbs
60 Push Ups
2. Gymnastics
5 Rounds
10 Ring Dips
10 Dumbbell Rows (right)
10 Dumbbell Rows (left)
3. Prep for weekend and enjoy life!
Thursday 12.8.2016
Anyone seen this dude lately? Rumor has it he's a father now!!! Congrats, Seb!!!
1. "Shallow Hal"
For time:
500-400-300-200-100m Row
100-80-60-40-20 Double Unders
25-20-15-10-5 Kettlebell Swings (53/35)
2. ROMWOD!!!!
Wednesday 12.7.2016
"We ride together, we die together." - Bad Boyz
1. Front Squat
15:00 to hit a heavy single
-Rest 5:00-
2. "Krampus"
AMRAP 10:00
3-6-9-12-15-etc.
Front Squats @ 50% above
Box Jumps (30/24)
Tuesday 12.6.2016
A papa and his cub.
1. "Gilligans Isle"
For time:
25 Calorie Row
25 HSPU
25 Pull Ups
25 GHD Sit Ups (x2 ambat)
50 Burpees
25 GHD Sit Ups
25 Pull Ups
25 HSPU
25 Calorie Row
2. Aerobic Conditioning
5x300m Ski
Rest 1:1
3. Single Arm Press
4x8-12 per arm
Monday 12.5.2016
Drew-San, smashing it per usual.
1. "Sovereignty"
5 RFT:
40 Double Unders
12 T2B
6 Clean & Jerks (185/125)
2. Back Squat
3x7, across
3. Core Work
5 Rounds:
Max Effort Hanging Knee Tuck
1:00 Plank
*Rest as needed
Friday 12.2.2016
Standing by!
Announcements:
Saturday December 17
Naughty or Nice Charity Event
AND...
CFE Holiday Party!
1. "Christine"
3 RFT:
500m Row
12 Bodyweight Deadlifts
21 Box Jumps (24/20)
2. Core Work
4 Rounds of :20/:10
-Handstand Holds
-Ring Support
-Hollow
-Superman
*Cycle Through
Thursday 12.1.2016
Wuh Wild and Crazy Kids (CLICK HERE FOR REFERENCE)
Announcements:
Saturday December 17
Naughty or Nice Charity Event
AND...
CFE Holiday Party!
1. "Rivendale"
Teams of two,
AMRAP 25:00
50 Single Arm OH Lunge Steps (35/26)
50 Calorie Row
50 Weighted Sit Ups (25/15)
2. GOAT Work
10-15:00
3. ROMWOD
Wednesday 11.30.2016
Announcements:
Saturday December 17
Naughty or Nice Charity Event
AND...
CFE Holiday Party!
1. Stove Top Stuff(ing)
EMOM x 30:00
Min 1: 30 Unbroken Double Unders
Min 2: 2 Squat Cleans
Min 3: 3 Bar Muscle Ups
5 C2B Pull Ups
7 Pull Ups
9 Ring Rows
*Pick one of the above options
2. L-Sit x 2:00 in hold
3. Tabata Flutter Kicks
Tuesday 11.29.2016
One of these things is not like the other...