December 30, 2015

"Snatches & BJs"

As many REPs as possible in 9 minutes. 

Increase by three after you complete the couplet. So it is:

3 Snatches (115/80)

3 Box Jumps (24"/20)

6 Snatches

6 Box Jumps

9 Snatches

9 Box Jumps

And so on

Tuesday, December 29, 2015

As many reps as you can perform in 14 minutes of the following sequence:

7 Deadlifts (315/185)

7 Burpees

14 Pistols

7 Burpees

Monday, December 28, 2015

Amrap 20 minutes:

Cindy on Steroids

5 chest to bar pull-ups

10 ring dips

15 thrusters (95/65)

December 26, 2015

9am and evening class only 

Warm-Up:

AMRAP 5 minutes:

Barbell farmer carry 50m

95#/65#

If either end of either barbell touch the ground, you must perform a 5 burpee penalty immediately. Then proceed. 

then:

"Nightmare After Christmas"

5 rounds of 3 minute AMRAPs with a 1 minute rest between rounds. 

Each AMRAP:

16 Air Squats

8 Pull-ups (jumping pull-ups, banded, or ring rows if you need to)

24 Double-Unders (or singles if you need to)

If you fail to get 3 rounds in a given 3 minutes, accrue a 800m run penalty each time.  At the end you must cash out with your runs. 

December 14-19

Who wants to see their shoulder press increase a whole bunch? We're about to start a program that will improve your shoulder-overhead across the board. However, specifically it improved my strict press 15 lbs in just four weeks. So please make sure you are hitting the Push Press and Shoulder Presses, each week, even if you have to make them up on a different day.

Monday:

Push Press

1x10 @ 60%

1x8 @ 70%

1x6 @ 75%

1x4 @ 80%

Shoulder Press

1x5 @ 60%

3x5 @ 70%

1 Mile Run Time Trial

or 2k Row Time Trial

Tuesday:

Cindy or Mary

"Cindy"

AMRAP 20 Minutes

5 Pull-ups

10 Push-ups

15 Squats

"Mary"

AMRAP 20 Minutes

5 Handstand Push-ups

10 Pistols

15 Pull-ups

Wednesday

Push Press

1x10 @ 60%

1x8 @ 65%

1x8 @ 70%

1x8 @ 75%

Shoulder Press

1x5 @ 60%

1x5 @65%

2x5 @ 70%

Tabata Double-Unders

Thursday:

5 Rounds for a hell of a fun time:

9 Deadlifts (135#/95#)

6 Hang Power Snatch (135#/95)

3 Overhead Squat (135#/95#)

Friday:

"Lumberjack 20"

20 Deadlifts (275#/185#)

Run 400m

20 Kettlebell Swings (2/1.5 Pood)

Run 400m

20 Overhead Squats (115/85)

Run 400m

20 Burpees

Run 400m

20 Chest to Bar Pull-ups

Run 400m

20 Box Jumps (24"/20")

Run 400m

20 Dumbbell Squat Cleans (45#/30#)

Run 400m

Saturday:

8am: Clean & Jerk 1 rep max

9am: "How well do you know CrossFit?" Q & WOD