Author: cfdavis

WOD

21-15-9-9-15-21
Deadlift 225/155lbs
Pull-Ups

Run 200M between each round

Off Ramp WOD

21-15-9
Deadlift
Pull-Ups

Run 200M between each round

Remember to protect your back during those deadlifts! Never sacrifice form for speed!

WOD

Row 2000 Meters
50 Push-Ups
40 Box Jumps 24/20″
30 Burpees Bar Hops
20 Overhead Squats 135/95lbs
10 Snatch 135/95lbs

Off Ramp WOD

Row 2000 Meters
25 Push-Ups
20 Box Jumps
15 Burpees Bar Hops
10 Overhead Squats
5 Snatch

Strength

Front Squat 3×5 ~ 70%

New lifters should work up to a moderately heavy weight in sets of 5.  Focus on an upright torso with elbows up and knees tracking over the feet.

Metcon

5 Rounds for Time

20 Kettlebell Snatch 24/16kg
10 Weighted Step Overs* 24/16kg 24/20″

* Hold your Kettlebell anyway that you like and travel from one side of the box to the other.

Scaling 

3-5 Rounds for Time

20 Kettlebell Snatch
10 High Box Step Overs

Spend some time working on Kettlebell snatch form before you abandon it and go with a dumbbell.  Find a weight that allows you to properly rotate and punch up.  If you are finding that you need to “press” out at the end of the lift, or the bell is smacking your wrist you may have gone to heavy. 10 in a row on one arm should be doable when you are fresh.

Happy New Year! The CrossFit Opens and Regionals schedule has been announced!  Mark the dates on your calendar!

Skill

With a 10 Minute time cap, attempt a new PR at an Unbroken Double Under Pyramid

Increase each step of your last pyramid by 1-10 reps.  Ex 5-10-15-10-5.

Metcon

AMRAP in 18 Minutes

10 Clean & Jerks 135/95lbs
10 Toes To Bar
400M Run

Scaling

Choose a weight you could easily perform at least 5 as touch and go if you wanted to.  Singles are fine but the weight you choose should not be near max effort.   Toes-To-Bar can be scaled to Knees-To-Elbows, Knee Tucks or some kind of sit-up. Target 3-6 rounds total.

REMINDER! We will be open for the morning only on New Years Eve, closed New Years day and back to regular hours on the 2nd.  

12/31 Open for  CrossFit at 5:45A, 9:30A and 12:00P. Open Gym between 10:30A and 12:00P.

01/01 Closed

01/02 Normal Hours 

WOD

For time

75 Air Squats
50 Push-Ups
25 Pull-ups
75 Kettlebell Swings 24/16kg
50 Box jump 24/20″
25 Weighted Walking Lunge steps  24/16kg
75 Double unders
50 Kettlebell Snatch 24/16kg
25 Toes To Bar 

Off Ramp WOD

For Time

30 Air Squats
21 Push-Ups
12 Pull-ups
30 Kettlebell Swings
21 Box jump 
12 Weighted Walking Lunge steps
90 Single unders with one double under attempt every 30 reps
21 Kettlebell Snatch
12 Knee Tucks

REMINDER! We will be open for the morning only on New Years Eve, closed New Years day and back to regular hours on the 2nd.  

12/31 Open for  CrossFit at 5:45A, 9:30A and 12:00P. Open Gym between 10:30A and 12:00P.

01/01 Closed

01/02 Normal Hours 

Strength

EMOM for 10 Minutes

Sustainable set of Strict Pull-Ups.  Pick a number you can do unbroken and try to maintain that for 10 rounds.  Use as little assistance as possible. 

WOD

10-1 
Burpee Bar Hops
1-10
Power Cleans 155/105lbs

Off Ramp WOD

Scale the power clean weight to one that you can manage easily during your warm up.  Be sure you setup properly for each lift and maintain a flat back throughout the whole workout! 

REMINDER! We will be open for the morning only on New Years Eve, closed New Years day and back to regular hours on the 2nd.  

12/31 Open for  CrossFit at 5:45A, 9:30A and 12:00P. Open Gym between 10:30A and 12:00P.

01/01 Closed

01/02 Normal Hours 

WOD

5 Rounds for time of 

400M Run
15 Snatch 95/65lbs

Off Ramp  WOD

5 Rounds for time of 

400M Run
15 Hang Power Snatch 45/35lbs

Skill

5 x Max Effort Sets of Muscle Ups

If you’re new to muscle ups use a band, box or jump into the transition for assistance.  

WOD

“Cindy”

Complete as many rounds in 20 minutes as you can of: 
5 Pull-ups 
10 Push-ups
15 Squats

OR

“Mary” 

Complete as many rounds in 20 minutes as you can of: 
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Skill

1RM Squat Clean

New lifters should work with a light weight and perform the  Power Clean + Front Squat complex.  Work on riding the bar down into the squat until you can catch it in the bottom.   Increase weight only if your form is under control.  Don’t worry about maxing out today.

WOD

AMRAP in 12 Minutes
5 Clean And Jerks 155/105
15 Wall Ball Shots 20/14lbs

Off Ramp WOD

AMRAP in 12 Minutes
5 Clean And Jerks
15 Light Goblet Squats 

Remember to protect your back with each pull from the floor.  Don’t allow your back to round under fatigue.  If your squat mechanics are breaking down when doing wall ball shots, perform weighted goblet squats and focus on keeping your knees over your feet while keeping your torso upright. 

CrossFit classes today are 9:30 and 12:00 only and Open Gym 10:30-12:00!  Back to normal tomorrow!

WOD

Perform the following for time with a partner.

One person working at a time.  Both partners must finish the run before starting the next movement.

100 Dumbbell Snatch 40/30lbs
400M Run (together)
100 Sit-Ups
400M Run (together)
100 Burpee
400M Run (together)
100 Box Jump Overs 24/20″
400M Run (together)