Thursday 1/1/15

In teams of 2

5 min amrap

Partners alternate

10 shoulder to oh(95/65)

5 burpees

-2 min rest-

10 min amrap

30 partner wall ball passes

200 meter run

-5 min rest-

"Helen"

Alternate 1 partner completes 1 round of Helen, then rests while the other partner completes 1 round. Continue until both have completed 3 rounds. 

20 min cap

Wednesday 12/31/14

1.

10 minutes to establish max height box jump

2.

"Tommy V"

For time:

21 thrusters (115/85)

12 rope cimbs

15 thrusters (115/85)

9 rope climbs

9 thrusters (115/85)

6 rope climbs

Tuesday 12/30/14

1) 

15 mins

5X1 Snatch up to 80-85%

2) 

15 mins

5X1 Clean & Jerk up to 80%

3)

5 mins to get as far as possible through

10-9-8-7-6-5-4-3-2-1

KB swings(russian)

burpees

*If you complete, record time. If you do not, record how far you got*

Monday 12/29/14

1.

10 min amrap

6 squat cleans (115/85)

12 pullups

24 double unders

2.

2 min amrap

Wall Ball Shots

Friday 12/26/14

1.

15 front squats(155/105)

100 double unders

12 front squats (155/105)

100 double unders

9 front squats 

100 double unders

6 front squats 

2.

10 min emom

7 burpees

12/24/14

Looking forward to this little peice of Christmas with my CFP gang. Not a lot of coaching tomorrow, just a lot of work getting done. 

5 min to complete 

"Grace"

30 clean and jerks (@135/95)

-2  min rest-

5 min to complete

15 rope climbs

100 air squats

( break it up anyway you want)

-2 min rest-

For time

"JT"

21-15-9

Hspu

Ring dips

Push ups

Tuesday 12/23/14

1.

(40 min time cap)

“Kelly”

5 rounds for time of:

400 meter run

30 box jumps(24/20)

30 wall-ball shots, (20/16)

Monday 12/22/14

1.

100 hollow rocks for time

2.

8 rounds for time

15 Jumping alternating lunges

20 Push-ups

25 yard Shuttle sprint 

(5 x 5 yards)

rest 1 min between rounds

Friday 12/19/14

1.

30 muscle ups for time

2.

“Annie”

50-40-30-20-10

double unders

sit ups         

Less than 3 weeks after hip replacement, David is back in the saddle.  

Thursday 12/18/14

1.

5 rounds

:30 max Wall ball shots

:30 rest

-rest 3 min-

5 rounds

:30 amrap hang power snatch(95/135)

:30 rest

-Rest 3 min-

3 rounds for time

30 wall ball shots

10 Hang power snatch(95/135)

*this wod has 3 scores…wallball reps, snatch reps, and time on wod)

2.

Mobilize

legs, back , shoulders

Wednesday 12/17/14

1.

Push press

6x10

2.

10 min amrap

10 double unders

7 box jumps

5 hang squat cleans (95/135)

Tuesday 12/16/14

1.

Back squats

5x5 @ 80%

2.

7 min amrap

Burpees jump to a 6 inch targets

Monday 12/15/14

1.

400m run

4 rounds of

Strict Pull Ups – 10 reps

Ring Dips – 10 reps

Push Ups – 10 burpees

400m run

2. 

5 rope climbs for time

NO 6 PM CLASS. SEE YOU ALL AT THE CHRISTMAS PARTY!!!

Friday 12/12/14

1.

Front squats 

Establish 3 rep max 

2.

21-15-9-15-21

Power Cleans, 135/95

Push ups

30 DU After each round

Thursday 12/11/14

1.

Deadlift

5x10

2.

21-15-9

Turkish Get-ups, alternating arms

Sots press(15-45)

Wednesday 12/10/14

1.

12 min amrap

5 sit ups

7 good mornings(35-65)

9 Burpees

- rest 5 mins-

2.

1000 meter row for time

Tuesday 12/9/14

1.

4 rounds 

200 meter sprint(50 meter shuttles)

2 min rest

2.

30 Back Squats for time @ bodyweight

Monday 12/8/14

1.

10 min emom 

5 squat cleans(@75%)

2.

3 min amrap db ground to overhead(25/45)

1 min rest

3 min amrap Barbell ground to overhead(135/185)

1 min rest

3 min amrap hollow rocks

All the gifts are taken care of!! Yall are awesome!! 

Hope to see everyone Dec 15th@ 6:30pm

Friday 12/5/14

1.

10 min emom

3 squat snatches@ 75%

2.

10 rounds

100 meter sprint 

8 push ups

1 forward roll

Thursday 12/4/14

1.

Push jerk(power) 5x3

2.

5 rope climbs 

100meter walking lunge

30 dips

100meter walking lunge

5 muscleups

Wednesday 12/3/14

1.

For time:

3minute handstand hold(on wall)

50 squats

30 hang power cleans(95/135)

50 situps

30 burpee box jumps

2.

handstand walk practice

attempt 50 meters 

or 

100 head/shoulder touches

Tuesday 12/2/14

1.

Pause back squats (pause for 3 seconds at the bottom)

5x3

2.

20 min amrap 

5 Handstand Pushups

10 L Pullups 

15 Lunges

Did you get out on Black Friday?