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Coach Blake

Friday 12.28.18

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Metcon (Weight)
EMOM20:
1st – 50 Double Unders
2nd – 10-8-6-4-2 Overhead Squat (Build)
3rd – 5/3 Bar Muscle Ups
4th – Rest

Score = Total weight on OHS
After Party:
Accumulate 3:00 in a Hollow Hold
*5 Burpees every time you break

Thursday 12.27.18

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CrossFit:
Weightlifting:
Clean (10 x 1)
A) EMOM 10
1 clean starting @ 75% *building
Clean Pull (5 x 2)
B) 10:00-15:00
2 clean pulls + 3 sec eccentric @ 90%+
Metcon:
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

Power Elizabeth
Lite Classes:
5 Rounds:
500m Run
5R 1-Arm Hang Snatch
5R 1-Arm Thruster
50 Double Unders
5L 1-Arm Hang Snatch
5L 1-Arm Thruster

Wednesday 12.26.18

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5 rounds
1:00 on / :30 off
1) Wall Balls (20/14#)
2) Assault Bike Calories
3) DB Burpee Deadlifts (2×50#, 2×35#)
4) Calorie Ski Erg

1, 2, 3, 4 is one round
Restart at first movement

Monday 12.24.18

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12 Days of Christmas WOD!
Teams of 2: Partner follow-the leader
1 – Muscle-Up
2 – 200m Run
3 – Wall Walks
4 – Strict HSPU
5 – Burpees to 6″ target
6 – DB Hang Squat Clean
7 – Toes to Bar
8 – 1-arm DB Thruster
9 – Pull-ups
10 – DB Snatch
11 – HR push-ups
12 – DB goblet Lunges

See ‘Lite’ for scaled options

Sunday 12.23.18

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8am CrossFit Lite

AMRAP25
400m Run
20 Wall Balls
10 Bench Press
5R/5L Turkish Getups

9am Barbell Club

10am – 12pm Open Gym

 

12/24 Schedule:

8am and 9:30am Only

12/25 Schedule:

10am – 12pm Open Gym

Partner Saturday!

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Partner Relays. Go round for round w/ a partner, one person working at a time.
Rest 3 minutes between sections.
AMRAP8
8 Shuttle Runs
8 DB Hang Snatches (Right Arm)
8m DB Overhead Lunges
8 DB Hang Snatches (Left Arm)
8m DB Overhead Lunges
AMRAP8
10/8 Cal Row
8 Burpees Over Erg
AMRAP3
Dueling MB Planks (20/14#)
*16 MB Russian Twists every time you restart

First to bobble loses.

 

Friday 12.21.18

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Weightlifting:
Front Squat (5 x 3)
Every 3:00 for 15:00
3 front squats @ 85-90% of clean
Metcon:
For time
25-15-10-5
Thruster (95/65)
* 5 muscle-ups after each set

Crx: 115/75
15 min Cap

Wednesday 12.19.18

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Metcon:
Annie Sammie (Time)
5 Rounds of ‘Strict Cindy’
‘Annie’
5 Rounds of ‘Strict Cindy’
‘Strict Cindy’
5 Strict Pullups
10 Pushups
15 Air Squats

‘Annie’
50-40-30-20-10
Double Unders
AbMat Situps

After Party
3 Rounds:
10sec Dual KB Hollow Hold
10sec Dual KB Hollow Flutter Kicks
10sec Dual KB Hollow Rocks

Focus on quality. Ditch the weight if quality is comprosmised. Rest as needed between rounds.

Tuesday 12.18.18

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Weightlifting:
Power Clean (20 x 1)
Every :30 for 10 minutes
1 power clean @ 70-75%
* not building
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
10 Deadlifts (115/75)
8 Hang P. Clean
6 Burpee Over Bar
200m Run
Cooldown:
Lax Ball – Scapula Smash
Banded Shoulder Stretches