December 2016

  MAX EFFORT Deadlift 5×3 @ 85% (of 1 rep max)   WOD 21-15-9 rep rounds of: Russian Swing (Go heavy!) Box jumps Burpees Post loads and times!!    

12 Days of Christmas! 9 Kettlebell swings 8 Grasshoppers 7 Pull ups 6 Walking Lunges 5 BURPEES (yes you must sing it) 4 Front Squats 3 box Jumps 2 Wall Climbs 1 Power Clean   EMOM 15 Minutes of Hang Squat Clean First 5 minutes 3 Hang Squat Cleans every minute on the minute Second

12 Days of Christmas! 8 Grasshoppers 7 Pull ups 6 Walking Lunges 5 BURPEES (yes you must sing it) 4 Front Squats 3 box Jumps 2 Wall Climbs 1 Power Clean WOD 5 rounds for time of: 12 left-arm kettlebell snatches, 55/35lb* 12 right-arm kettlebell snatches, 55/35lb* 15-ft. rope climbs, 3 ascents** (alternate is 15

12 Days of Christmas! 7 Pull ups 6 Walking Lunges 5 BURPEES (yes you must sing it) 4 Front Squats 3 box Jumps 2 Wall Climbs 1 Power Clean WOD AMRAP in 20 Minutes 5 Power Cleans 115/80lb 10 Burpees 15 Wall Balls 20/14 Post rounds/reps to BoxCommand!

12 days of Christmas 6 walking lunges 5 burpees 4 Front Squats 3 Box jumps 2 Wall climbs 1 Power Clean   MAX EFFORTS…. Snatch High Pull 3×3 @ 105% of 1 rep max Hang Snatch  3@70%, 3@75%, 3@80% and 5 @75% Front Squat 5×3 @92% Then: Bodyweight Strength Program… Its your choice. You must

WOD For time complete the following! 10 Deadlift 225/155lb 50 Double unders 50 Sit ups 10 Deadlift 225/155lb 40 Double unders 40 Sit ups 10 Deadlift 225/155lb 30 Double unders 30 Sit ups 10 Deadlift 225/155lb 20 Double unders 20 Sit ups 10 Deadlift 225/155lb 10 Double unders 10 Sit ups Post times to BoxCommand!!

12 days of Christmas4 Front squats 3 box jumps 2 wall climbs 1 power clean Workout 11.3   CrossFit Games Open 11.3 Complete as many rounds and reps as possible in 5 minutes of: 165 pound Squat clean 165 pound Jerk After your ‘WOD’ complete the following: Back Squat 5×3 @81%   MEN – includes Masters Men

The bodyweight strength program has ended. What benefits have you seen from this program? Would you like to do another program similar to this one? We will continue to include the Bodyweight Strength program as part of our regular training a couple times a week, but the workouts will most likely follow weightlifting days, and

Open Gym from 9:30am until noon! Come in a makeup a workout or lift you missed. Saturdays are a great day for skill development as well. Also a great day for a cup of coffee!! Either way come in and have some fun.

12 Days of Christmas: On the 2nd day of Christmas my true love gave to me: 2 wall climbs 1 power clean… Bodyweight Strength program Week 8 Day 5 WOD 5 rounds for time: 9 Push jerks 115/80lb 15 Walking lunges 115/80lb 21 Lateral jumps over a 24/20″ height Post times to BoxCommand!