Holiday Hours this week Monday 26th-Friday 30th are:
7 and 9am each morning, 5pm each evening. All sessions are group WODs
Saturday 9:30am is the final Big Group Saturday WOD of 2016
As usual this time of year… our CrossFit T-shirt giveaway is underway. Come do a WOD and pick out a CF t-shirt from one if the dozens of gyms who have visited us over the last year. Sure they are gently used, but the good ones always are. First come first served! Take one… and if there are any left on Thursday, take more!
Monday
CrossFit Total
After 15 minute general warmup, 45 minutes to work up to a heaviest single rep of:
Back squat 1-1-1
Press 1-1-1
Deadlift 1-1-1
Post 3 heaviest lifts and total to chalkboard/journal… and to PR board and whiteboard.
Compare to Oct 24 2016, Sept 12 2016, Dec 20 2012, Nov 8 2011
Tuesday
Four rounds each for time of:
400m run/500m row/0.6 mile bike/200 double unders
21 kettlebell swings (American) 24/18kg
12 pull ups
Rest 4-5 minutes between rounds
Post each time along with corresponding mono structural activity to chalkboard/journals
Wednesday
For the first 20 minutes of class:
Turkish get up- 3 right, 3 left (AHAP)
15 GHD situps
Post total number and load of TGUs and number of GHDs to chalkboard
-then-
Tabata Three Movements, with on Tabata round break between movements
Ring/regular push ups
Squats
Rope Climbs
Post total reps for each movement to chalkboard/journals
Thursday
Dumbbell Strength complex
Five rounds NOT for time of:
5 DB deadlifts- AHAP… RX is 70/50#
5 DB hang power cleans
5 DB front squats
5 DB push press
Must be done without putting DB on ground for the 20 rep round
Rest as needed between rounds
Post load for each round to chalkboard/journals
Example: 3@50, 2@60 (PR from 3@45,2@50)
Compare to:
Oct 25 2016, July 18 2016, March 21 2016, August 12 2015, April 22 2015, June 24 2014, Feb 3 2014, Oct 2 2013, Feb 6 2013, Sept 26 2012, June 12 2012, June 8 2011.
-then-
Candlestick/double under finisher
8 minute* time limit to try and complete:
6 rounds of 20 doubleunders and 10 candlesticks, with every DU miss adding an additional candlestick (scale to 40 single unders)
Post only the FULL number of completed rounds to chalkboard
*last time we did this, it was a 6 minute time limit
Friday
Fight Gone Bad
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (max reps)
Sumo deadlift high-pull, 32kg KB (max reps)
Box Jump, 20″ box (max reps)
Push-press, 35# DBs (max reps)
Row (max calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Post total reps and scaling to chalkboard/journals.
Compare to Dec 15 2015, Aug 23 2013, Dec 1 2011
“B” scaling is (in order of movements listed above):
16#, 10 ft target/24 kg KB/20″ box- jumps only/25# DB/row
“C” scaling is:
14#, 9 ft target/20 kg KB/16″ box- jumps only/20#db/row
“D” version is:
10#, 9 ft target/16kg KB/16″ step up or 12″ box jump/15# DB/row
Saturday
9:30am big group WOD to send off the year 2016
