WOD

12.31.17 – Sunday

 

101/CROSSFIT

Rest/Recovery/Skill/Make Up Day

ENDURANCE

For time:
100-75-50-25
Cals on Rower
Push-ups
Sit-ups
Goblet Squats (55/35)

12.30.17 – Saturday

8 a.m. – STRENGTH

A. High Hang Squat Clean + Front Squat: 2×2(1+1) 55%, 3×1(1+1) 65%
B. Snatch Balance + OHS: 2×2(1+1) 55%, 3×1(1+1) 65%
B. Push Press: 2×4 55%, 3×3 65% (% of jerk)
C. Back Squat: 2×5 60%, 2×4 70%

9 a.m. – 101/CROSSFIT

Teams of 3 for time:
100 Calorie Row
100 Snatches (95/65)
100 Lateral Barbell Burpees
100 Thrusters (95/65)
100 Lateral Barbell Burpees
100 Air Squats
100 Calorie Row
Notes – Split reps as needed

10 a.m. – CROSSFIT

For time:
70 Cal row
60 pistols (alternating)
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Deadlifts (185/125)
20 Power cleans (185/125)
10 Front Squats (185/125)

12.29.17 – Friday

101

SKILL/STRENGTH
Single arm DB OHS Technique

METCON
Teams of 2; 20 Min AMRAP:
10 Single arm DB OHS (50/35)
15 Box Jumps (20/14)
20 Sit-ups
Notes – Athlete 1 completes full round before switching, alternate arms each round for DB OHS

CROSSFIT

SKILL/STRENGTH
EMOMx12
M1: 5 Power Snatch
M2: 8-10 Ring Dips

METCON
Teams of 2; 20 Min AMRAP:
10 Single arm DB OHS (50/35)
15 Box Jumps (20/14)
20 Sit-ups
Notes – Athlete 1 completes full round before switching, alternate arms each round for DB OHS

12.28.17 – Thursday

CROSSFIT

Rest/Recovery/Skill/Make Up Day

SKILLS CLASS

STRENGTH/SKILL
DB Snatch Technique

METCON
For time:
5 dumbbell snatches (50/35)
10 burpee box jump-overs
10 dumbbell snatches
10 burpee box jump-overs
15 dumbbell snatches
10 burpee box jump-overs
20 dumbbell snatches
10 burpee box jump-overs
30 dumbbell snatches
10 burpee box jump-overs

STRENGTH

No strength programming today. The new strength cycle will start on Tuesday, 1/2.

12.27.17 – Wednesday

101

SKILL/STRENGTH
Power Clean/FS Technique

METCON
AMRAP 15
6 Front Squat (135/95)
50 Double Unders
6 Power Clean (135/95)
12 T2B

CROSSFIT

SKILL/STRENGTH
Back Squat 3×5 @20X1; rest 2:30

EMOMx10
M1: 5 Deadlift (same weight across)
M2: 2-4 Bar MUs

METCON
AMRAP 15
6 Front Squat (135/95)
50 Double Unders
6 Power Cleans (135/95)
12 T2B

12.26.17 – Tuesday

NEWS

Happy Holidays!

CF 312 will be closed today. Please join us on 12/27 starting at 6 a.m. for our regularly scheduled classes.

12.25.17 – Monday

NEWS

Happy Holidays!

CF 312 will be closed today. Please join us on 12/27 starting at 6 a.m. for our regularly scheduled classes.

12.24.17 – Sunday

NEWS

Happy Holidays!

CF 312 will be closed today. Please join us on 12/27 starting at 6 a.m. for our regularly scheduled classes.

12.23.17 – Saturday

NEWS

CF 312 Holiday Hours:
12/24 – closed
12/25 – closed
12/26 – closed
1/1 – closed

8 a.m. – STRENGTH

Week 8 of 8

Clean & Jerk: 1×3 60% 2×2 65% 3×2 70%
Snatch High Pulls: 4×2 105%
Snatch: 1×3 75% 2×2 80% 3×2 85%
Front Squat: 4×4 70%

9 a.m. – 101/CROSSFIT

Teams of 2, 10RFT
10 Snatches (115/75)
15 Burpees
20 Kettlebell Swings (55/35)
25 Wall balls
*Follow the leader style, each athlete completes 5 rounds total

10 a.m. – CROSSFIT

For time:
2RFT:
10 Bar Muscle-Ups
20 Front Squats (135/95)
48 M Handstand Walk
20 Snatches (135/95)
10 Bar Muscle-Ups

12.22.17 – Friday

NEWS

CF 312 Holiday Hours:
12/24 – closed
12/25 – closed
12/26 – closed
1/1 – closed

101

SKILL/STRENGTH
Thruster Technique
EMOMx12
M1: 8 Bar Facing Burpees
M2: 7 Thrusters

METCON
2K Row time trial
-Rest-
Accumulate 2 Minutes in a weighted plank

CROSSFIT

SKILL/STRENGTH
EMOMx16
M1: 8 Bar Facing Burpees
M2: 7 Thrusters

METCON
2K Row time trial
-Rest-
Accumulate 2 Minutes in a weighted plank