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Saturday 211218

Classes as usual at 8:00 and 9:00am. Sign up in advance on MindBody for our annual 12 Days of Christmas WOD, CFM style!

Workout of the Day:
On the first (second, etc….) day of Christmas, My true love gave to me…
1 Sumo Deadlift High Pull (32/24kg KB)
2 Deadlifts (same 32/24kg KB)
3 Kettlebell Swings (same KB- Russian Swings)
4 DB Thrusters (40/25#)
5 Tuck Jumps
6 Back Burpees
7 Burpees
8 Butterfly sit ups
9 Air squats
10 Pull ups
11 Push Ups
12 1200m run
Yes… push thru this in the same way you sing the song!
ON the final round you will: run 1200m, do 11 push ups, 10 pull ups… etc on down the line.

Thursday 211216 E3M for Max Rep Up-Downs

This one is going to unexpectedly tax the midline so there’s even more of a reason to dial in your rowing technique. You want to be as powerful AND as efficient as possible. Stay upright and rigid through the spine as you hinge at the hip and bring that handle and seat back in. Try to keep your heels down during this phase. That will help you utilize your posterior chain (mainly glutes and hamstrings) and stay away from a quad dominant technique. The up-downs will tax the quads plenty, so be intentional with each stroke on the rower. That first minute or so of each round (spent on the rower) is a chance to focus in on your movement instead of disassociating. The swings should be heavy and unbroken. Row efficiently, transition quickly, and block out the voice in your head that says “it’s ok to slow down on these up-downs, the clock will rescue me”. Use every last second to try and get another rep or 2!

Cecily subs a 2.2 mile bike buy-in in place of a 1 mile run

Every 3 minutes for 5 rounds:
250/200m Row
12 KB Swings (32/24kg USSR)
max rep up-downs (1ft. target) to the 2:00 mark
post total number of up-down completed and any scaling

Wednesday 211215 Mile Run Buy-in

Look at that focus (and the beautiful MB front squat)!

With a 18 minute time limit:
Run 1 mile
-then AMRAP in the remaining time-
6 C2B Pull-ups
12 Power Push-ups (20/10kg plate)
18 Air Squats
post completed rounds + reps and any scaling
post mile run time in the notes

Tuesday 211214 RDLs + Lunges for Load, Handstands for Skill

Rain is in the forecast! Come warm up on a chilly day by getting your body moving through some not for time accessory strength work and handstand skill development. Unlike the last bout of rain, there is no running! The Romanian Deadlift is a higher hip deadlift, felt almost exclusively in the glutes and hamstrings. If you can maintain a neutral spine, gently touch the plates to the floor each rep. If you’re unable to maintain a neutral spine and get to the floor, simply take the bar as far down your shin as you can go while staying neutral. The goblet reverse step lunges need to be heavy AND unbroken. If the 70# DB is not heavy enough for you go Rx+ and scale up to a double KB front rack reverse step lunge. Still unbroken 🙂 Lastly, between every set take 2 minutes or so to work on a few of the many handstand skill development drills your coaches will cover in the warm-up.

Debby and Andy during an early morning ski + sled

5 rounds not for time:
5 Romanian Deadlift (AHAP)
5/5 Goblet Rev. Step Lunge (AHAP and unbroken)
Handstand Skill between sets

post RDL loading for all 5 sets, post lunge load and HS achievements in notes

Monday 211213 Ring Row, Increasing WBs, and Double Unders

It’s not often that we have workouts with strict time caps… but today, we do! Use this as an opportunity to go for bigger sets on the WB shots, even if it costs you in the end. Chose a double under scaling that allows you to finish in under 1 minute and a ring row scaling that goes unbroken, at least for rounds 1 and 2. Push the pace, tell yourself YOU CAN when your body says rest 🙂 Get done as fast as you can, or as much as you can before the 15 minute cap. Good luck!

Josiah cycles 6 push jerks while Kyle waits for his sprinted round to begin!

Yoga at The Hut tonight at 6:00pm join via ZOOM by clicking here

For time complete:
10 Table Top Ring Rows
10 Wallball Shots (20/14#, 10/9 ft.)
30 Double Unders
10 Table Top Ring Rows
20 Wallball Shots
30 Double Unders
10 Table Top Ring Rows
30 Wallball Shots
30 Double Unders
10 Table Top Ring Rows
40 Wallball Shots
30 Double Unders
10 Table Top Ring Rows
50 Wallball Shots
30 Double Unders
strict 15 minute cutoff
post finish time and any scaling

Saturday 211211

Come kick off the weekend with a workout at The Hut! Classes run at 8:00 and 9:00am. Reserve your slot in advance on MindBody.

Friday 211210 Ski + Sled EACH Round for Time

The smile says it all. Jerome LOVES kettlebell swings!

5 rounds EACH for time:
200m Ski
20m Sled Push (180/135#)
-rest as needed between rounds-
post all 5 finish times and any scaling

Thursday 211209 3 RFT: Run, Pull-up, Run, TTB

It’s officially cold during the early morning and evening classes at The Hut! Make sure you dress for the occasion. Layering up is the BEST way to stay warm and it also helps warm you up for the workout. Yes, literally warm- you up! One of the goals of our warm-ups is to physically warm up our bodies! Dressing in layers helps get you sweating early on in the class. The layers can start coming off once you start to sweat and if there are long rests between rounds or it’s a heavy day, consider throwing a hoodie back on during the rest to stay warm. See you at 6am and 5pm all bundled up!

You know its cold at The Hut when….

3 rounds for time:
400m Run (500m row if raining)
15 Pull-ups
200m Run (250m row if raining)
15 Toes to Bar
post finish time and any scaling

Wednesday 211208 Open 20.3

Darryl and Tianna go for some father daughter farmer carries in the drizzle

Here we run this retest of CrossFit Open 20.3 exactly like we did back in October of 2019. If you have a “compare to” score, please perform the workout exactly how you did way back then. If you did Masters Rx, do it again, open division scaled, do it again, Masters scaled, do that. You get the picture. If you’ve never done this workout you do NOT have to scale to what CrossFit HQ programmed, you can scale HSPUs with a box, scale DL loads to whatever the coaches suggest for you. But for those who have done this in the past, stick to your previous scalings so we get a direct comparison and fill up that December PR Board! There will be one exception…. if you go Rx and do NOT make it to weight #2, your time cap is 12 minutes. Note your place after 9 minutes, that is what you’ll compare to the previous score, but the intention is that with those extra 3 minutes you get through most of, if not all of ,the first 21-15-9.

Open Workout 20.3
For time complete:
21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk

♀ deadlift 155 lb. then 205 lb. (70/93kg)

♂ deadlift 225 lb. then 315 lb. (102/143kg)

Time cap: 9 minutes
(there is a 12 minute time cap for those who go Rx and do not get to weight 2 in 9 minutes)

Compare to October 25th, 2019

Scorecard for full workout variations and movement standards: https://games-assets.crossfit.com/fhwiuea1osidf0923fl.pdf

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