WOD

12.28.19 – Saturday

HOLIDAY SCHEDULE UPDATE
December 31st: No 6:30,7:30pm Classes
January 1st: Closed

CROSSFIT/9am

In Teams of 2, 2RFT:
80 Cal Row
60 Synchro Thruster (75/55)
40 Alt. DB Snatch (50/35)
20 Synchro Burpee
*Split Row and DB Snatch evenly

CROSSFIT/10am

In Teams of 2, For Time:
30 Synchro Burpees
-then-
12 Rounds (6 each):
8 Pistol Squats
12 Deadlifts (115/85)
24ft HS Walk
-then-
30 Synchro Thrusters (115/85)

*Athletes alternate rounds *Sub 3 Wall Walks for HS Walks

12.27.19 – Friday

CROSSFIT

SKILL/STRENGTH
N/A

METCON
“Partner Barbara with a Barbell”
Teams of 2, AMRAP 30:
20 Pull-Ups
1 Power Snatch (155/105)
30 Push-Ups
1 Power Snatch
40 Sit-Ups
1 Power Snatch
50 Air Squats
1 Power Snatch

*One person working at a time, rotate every 1:30 for 30min, pick up where your partner left off

12.25.19 – Wednesday

CrossFit 312 will be closed today for Christmas. Please have a safe holiday and see you back tomorrow for open gym (10am-12pm).

12.23.19 – Monday

HOLIDAY SCHEDULE UPDATE
December 24th: Open Gym 9am-12pm
December 25th: CLOSED
December 26th: Open Gym 10am-12pm
December 31st: No 6:30,7:30pm Classes
January 1st: Closed

101

SKILL/STRENGTH
Clean Technique…

METCON
AMRAP 12
12 cal Row
12 Deadlift (135/95)
9 Hang Clean (135/95)
9 Push Ups

CROSSFIT

SKILL/STRENGTH
OT2Mx5
1 Squat Clean + 1 Squat Clean and Jerk
(Ascending)

METCON
AMRAP 12
12 cal Row
12 Deadlift (135/95)
9 Hang Clean (135/95)
9 Push Ups

12.21.19 – Saturday

NEWS
Come join us today for our annual 12 Days of Christmas workout! Feel free to join us at Cruz Blanca after at 12pm for some food and drinks!

CROSSFIT 8,9,10am
“12 Days of Christmas Wod”
For time:
1 Clean & Jerk (bodyweight/0.75bw)
2 Deadlifts (bw/0.75bw)
3 Burpees
4 Pull-Ups
5 Box Jumps (24/20)
6 Wall Balls (20/14)
7 Kettlebell Swings (55/35)
8 Jumping Ring Dips
9 Push-Ups
10 KB inline lunges (55/35)
11 Toes to Bar
12 Front Squats (bw/0.75bw)

12.20.19 – Friday

CROSSFIT

SKILL/STRENGTH
A1. 12sec Max Muscle Snatch (very light); rest 60sec
A2. 15sec Max Box Over/Stick Jumps; rest 60sec, x6

METCON
EMOMx12
M1: 60m Bear Crawl
M2: 18/13 cal AB
M3: Max Sandbag OtS (100/70)

12.19.19 – Thursday

HOLIDAY SCHEDULE UPDATE
December 24th: Open Gym 9am-12pm
December 25th: CLOSED
December 26th: Open Gym 10am-12pm
December 31st: No 6:30,7:30pm Classes
January 1st: Closed

CROSSFIT/101

Open Gym/Rest

SKILLS CLASS

SKILL
Deadlift Technique…
EMOMx10
M1: 5 Deadlift
M2: 30m Bear Crawl

METCON
AMRAP 10
5 Deadlift
5 Burpees
10 Air Squats

12.18.19 – Wednesday

NEWS
We will be hosting our annual 12 Days of Christmas WOD this Saturday at 8,9, and 10am! This is a community event and open to everyone. Cruz Blanca will be hosting a get together afterwards at 12pm, come join us for some post workout fun!

101

STRENGTH/SKILL
Power Clean Technique…

METCON
4 Rounds for Max Reps:
AMRAP 2
20 cal Row
Max Power Cleans (155/105)
*Rest 2 min

CROSSFIT

STRENGTH/SKILL
EMOMx12
M1: 1 Power Clean @ 80% (Hold in Front Rack for 10s)
M2: 5 Strict Pull-ups

METCON
3 Rounds for Max Reps:
AMRAP 2
20/15 cal Row
Max Power Cleans (155/105)
*Rest 2 min

12.17.19 – Tuesday

101

SKILL/STRENGTH
Back Squat Technique…
DB Snatch Technique…
EMOMx8
M1: 5 Back Squat
M2: 10 Alt. DB Snatch

METCON
In Teams of 2, 4RFT(each):
16 Wall Balls
8 DB Step Back Goblet Lunges (50/35)
16 Alt. DB Snatch (50/35)
8 Burpees

CROSSFIT

SKILL/STRENGTH
Back Squat
Take 12mins to build to a Heavy Single for the day then…
Take 80% of single for 2×2

METCON
In Teams of 2, 4RFT(each):
16 Wall Balls
8 DB Step Back Goblet Lunges (50/35)
16 Alt. DB Snatch (50/35)
8 Burpees