Sunday, December 17 - Saturday, December 23

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Sunday, December 17 - Rest Day

 

Mobility of the Week - To be performed on your own!

Self-assessment

  • 10 overhead air squats facing the wall
  • 10 push ups
  • 10 arm circles (forward/backward) 

Smash w/ Roller or Lax Ball: 2-3 Minutes Each

  • Pecs
  • Lats
  • Forearms
  • IT Band & Glutes
  • Adductors (inner thigh) & Quads
  • Calves

Resistance Bands

  • Couch Stretch (30-40 sec)
  • Cat/Camel 15 reps
  • Childs Pose (30-40 sec)
  • Hamstring Straight Leg Raise 12 reps/leg 

Squat Test

  • Hold the bottom of a squat 3 minutes total 

 

 

Monday, December 18 - Bring a Friend for FREE Today! Click here to register for a class!

WOD: 25 Minutes Buy-In + AMRAP for Total Rounds + Reps

Buy-In

  • 500M Row or 1,000M Bike

then...

  • 22 KB Swings (35/55)
  • 22 Box Jumps (20/24)
  • 22 MB or Slam Ball Thrusters (14/20)

*Score will be total AMRAP rounds + reps.

 

Tuesday, December 19

Strength: Deadlift 

  • Establish a 1 Rep Max (compare to 9/21/17)

WOD: 12 Minute AMRAP

  • 1 Deadlift (203/325)
  • 2 Handstand Push-Ups
  • 3 Burpees

*Scale for handstand push-ups will be 2 < ABMAT handstand push-ups or KB strict press [HEAVY].  

Strength - 7:30PM

  • 5 Hang Muscle Snatch + 5 Snatch Balance - 3 sets
  • Snatch - 4x2
  • Wide Grip Pull-Up - 3x10
  • Glute Ham Raise - 3x12
  • Hanging Leg Raise - 3x10

 

Wednesday, December 20 - Bring a Friend for FREE Today! Click here to register for a class!

Strength: 5 Rounds (not for time)

  • 10 Sit-Ups
  • 10 Tuck-Ups
  • 10 sec. Hollow Hold
  • 10 Hanging Tuck-Ups

PARTNER WOD: AMRAP'S

7 Minute AMRAP for Total Rounds

*Partner A runs while Partner B completes 10 [Wo]Man makers, then switch.

7 Minute AMRAP for Max Calories

  • Row or Bike [cal.]

*Partner A & Partner B row or bike for max calories. Only one person can be working at a time but can switch back and forth however you'd like.

7 Minute AMRAP for Total Rounds

  • Ring Rows
  • 8 Burpee to Rig

*Partner A ring rows while Partner B completes 8 Burpee to Rig, then switch.

 

Thursday, December 21

Strength: 10 Minute MOMO

Front Squat

  • 4 Reps at 70-75% of 1 Rep Max

WOD: 10 Minute AMRAP

CrossFit Games Open 14.1 (compare to 1/6/17)

  • 30 Double Unders
  • 15 Power Snatch (53/75)

Strength - 7:30PM

  • Tall Jerks + High Hang Clean - 3x5
  • Clean & Jerk - 4x2
  • Push Press - 3x5
  • YTW - 3x10
  • GHD Sit-Up - 3x10

 

Friday, December 22 - LAST DAY to Bring a Friend for FREE Today! Click here to register for a class!

Warm-Up: Rolling

  • 5 Frames

*2 air squats per penalty point.

WOD: 21 Minute EMOM

Minute 1: 

  • 12/14 ca. Row or Bike

Minute 2: 

  • 15 Goblet Squat (35/55)

Minute 3: 


 

Saturday, December 23 - Regular Class Schedule Today! 

WOD: Waterfall For Time

"12 Days of Christmas" (1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1...)

  • 1 Jerk (93/135)
  • 2 Power Clean (93/135)
  • 3 Deadlift (93/135)
  • 4 Burpees
  • 5 Toes to Bar
  • 6 Back Extensions
  • 7 KB Swings (35/55)
  • 8 Walking Lunges
  • 9 Box Jumps (20/24)
  • 10 V-Ups
  • 11 calorie Row or Bike
  • 12 Turkish Get-Ups (35/55)

*35 minute time cap. This workout is performed in order of the song "12 Days of Christmas." 

Holiday Schedule for the week of 12/25 & 1/1.

Posted on December 17, 2017 .