Monday 12.24.18

Christmas / New Years Schedule:

Monday, Dec. 24th: 9am CrossFit Class, 10am-12pm Open Gym
Tuesday, Dec. 25th: No Classes
Wednesday Dec. 26th to Sunday Dec. 30th: Normal Class Time
Monday, Dec. 31st: 9am CrossFit Class, 10am-12pm Open Gym
Tuesday, Jan. 1st: 10am-12pm Open Gym
Wednesday, Jan. 2nd: Normal Class Times


9AM: CrossFit Class

Warm-up:

Athletes Choice

Workout:

“Murph”
1mile Run
100 Pull-ups
200 Push-ups
300 Squats
1mile Run

Scaling Options:
1/2 or 1/4 Murph
Team Murph

10AM-12PM: Open Gym

Sunday 12.23.18

Christmas / New Years Schedule:

Sunday, Dec. 23rd: Normal Class Time
Monday, Dec. 24th: 9am CrossFit Class, 10am-12pm Open Gym
Tuesday, Dec. 25th: No Classes
Wednesday Dec. 26th to Sunday Dec. 30th: Normal Class Time
Monday, Dec. 31st: 9am CrossFit Class, 10am-12pm Open Gym
Tuesday, Jan. 1st: 10am-12pm Open Gym
Wednesday, Jan. 2nd: Normal Class Times


9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

Part 1: Strength

1a) 3×8 One Arm DB Shoulder Press
1b) 3×10 One Arm KB Bent Over Row
1c) 3×12 (2x) KB Deadlift

Part 2: Conditioning

AMRAP 12min
27 Ab-Mat Sit-ups
21/15 Cal Row
15 Jumping Step-ups, 20″, 2=1
9 Devil Press, 35’s/20’s

10AM-12PM: Open Gym

Saturday 12.22.18

Christmas / New Years Schedule:

Sunday, Dec. 23rd: Normal Class Time
Monday, Dec. 24th: 9am CrossFit Class, 10am-12pm Open Gym
Tuesday, Dec. 25th: No Classes
Wednesday Dec. 26th to Sunday Dec. 30th: Normal Class Time
Monday, Dec. 31st: 9am CrossFit Class, 10am-12pm Open Gym
Tuesday, Jan. 1st: 10am-12pm Open Gym
Wednesday, Jan. 2nd: Normal Class Times


9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

Relay: Teams of 3
AMRAP 25min
12/9 Cal Row
9 Power Cleans, 95#/65#
X Body Wt.

Body Wt. =
R1: 6 Pull-ups
R2: 6 Toes to Bar
R3: 3 Burpee Pull-ups 

Rx’d+:
Equal Cals Bike
135#/95# Barbell
R1: 6 Chest to Bar Pull-ups
R2: 6 Toes to Bar
R3: 3 Muscle-ups 

10AM-12PM: Open Gym

Friday 12.21.18

Christmas / New Years Schedule:

Sunday, Dec. 23rd: Normal Class Time
Monday, Dec. 24th: 9am CrossFit Class, 10am-12pm Open Gym
Tuesday, Dec. 25th: No Classes
Wednesday Dec. 26th to Sunday Dec. 30th: Normal Class Time
Monday, Dec. 31st: 9am CrossFit Class, 10am-12pm Open Gym
Tuesday, Jan. 1st: 10am-12pm Open Gym
Wednesday, Jan. 2nd: Normal Class Times


Warm-up:

Coaches Choice

Workout:

“Vader”
3 Rounds
24/17 Cal Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches, 35#/20#
15 Lateral Burpees over DB

Rx’d+: 50#/35# DB

Cool Down:

Coaches Choice

Thursday 12.20.18

Warm-up:

Coaches Choice

Prep:
Rope Climbs

Workout:

“Spin Cycle”
AMRAP 18min
3 Rope Climbs
20/14 Cal Bike, Row, or Ski
60 Double-unders

2:1 Single-unders

Modification options  for Rope Climbs:
3 Partials,
10 Jumping Rope Pulls,
10 Plank Pulls, or mixture of the 3

Wednesday 12.19.18

Warm-up:

Coaches Choice

Strength:

Overhead Squat
Take 5-7sets to build to a heavy 5Rep

Take from the rack
Front Squat can be substituted for both strength and conditioning 

Conditioning:

AMRAP 12min
5 DB Strict Press, 35’s/20’s
10 OHS, 95#/65#
15 Deadlifts, 95#/65#

Rx’d+:
5 HSPU’s (instead of DB Strict Press)

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