MONDAY 181231

New Year’s Eve 181231

Last chance to workout in 2018!

We’ll be open 10:30am-12:30pm

Wrapping Up 2018

12 movements-31 reps each

For Time:
Push press 75/55
Pull-ups
Snatches 75/55
AMSU
T2B
Push-ups
BXJ 24/20
BSQ 75/55
Unbroken DUs
Thrusters 75/55
Lunges
Burpees

Then 365m row

FRIDAY 181228

Schedule and Coaches

615, 9, 10am & noon Coach Gaela
430 & 530 Coach Evelyn

Clean & Jerk 7×1

Clean & Jerk for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep

Beginner Option – going to drill form at lighter weights before going heavy
Clean and jerk 3-3-2-2-2-1-1 reps

THURSDAY 181227

Schedule and Coaches

615 Coach Gaela, 9 & 10am Coach Lisa
noon, 430, 530 & 630 Coach Gaela

Filthy Fifty

ANOTHER CROSSFIT CLASSIC-
A chipper of 500 reps-don’t underestimate the lighter loads. We want athletes to keep moving and take limited rest.

• 50 BXJ 24/20
• 50 Jumping pull-ups
• 50 KBS 53/35
• 50 Steps Walking Lunge
• 50 Knees to elbows
• 50 Push press, 45/35
• 50 Back extensions
• 50 WB 20/14
• 50 Burpees
• 50 DU

Intermediate:
20/16″ box, 26/18 KB, 35/25 push press, 14/10 WB

Beginner Option
For time:
30 BXJ 16/12
30 jumping pull-ups
30 KBS 18/9
30 walking-lunge steps
30 hanging leg raises
30 push presses 25/15
30 back extensions
30 WB 10/8
30 burpees
30 single-unders

THURSDAY 181220

Schedule and Coaches

6:15, 9, 10 & noon Coach Gaela
4:30, 5:30 & 6:30pm Coach Katie

For Quality:

0:00-2:00
5 Clean pulls + 5 Clean high pulls + 5 Power Clean @ 20% 1RM Clean*
2:00-4:00
4 Clean pulls + 4 Clean high pulls + 4 Power Clean @ 35% 1RM Clean*
4:00-6:00
3 Clean pulls + 3 Clean high pulls + 3 Power Clean @ 45% 1RM Clean*
6:00-8:00
2 Clean pulls + 2 Clean high pulls + 2 Power Clean @ 55% 1RM Clean*
8:00-9:00
1 Clean pulls + 1 Clean high pulls + 1 Power Clean @ 65% 1RM Clean*
9:00-10:00
1 Clean pulls + 1 Clean high pulls + 1 Power Clean @ 75% 1RM Clean*

*dropping and resetting between pulls is allowed, can put end load in for score

For Time

30 DU
9 C2B
20 WB 20+/14+
30 DU
7 C2B
15 WB 20+/14+
30 DU
5 C2B
10 WB 20+/14+

Time to get comfortable with some skills that we KNOW are gonna be in the Open. Really challenge yourself on the DU, C2B and go heavier or higher on the WB.

WEDNESDAY 181219

WEDNESDAY 181219 OPEN GYM HOURS

6-7:15am Coach Gaela, 9-11:30am Coach Lisa
4:30-5:30pm Coach Gaela

EMOM 30:

MIN 1-10 burpees
MIN 2-10 BXJ 24/20
MIN 3-10/8 bike cal (12/10 row cal)(100m run)
MIN 4-10 ball slams
MIN 5-10-30 sec handstand holds
MIN 6-45 sec Farmer Carry 53/35

THURSDAY 181213

THURSDAY 1781213

6:15 Coach Gaela, 9 & 10 Coach Lisa, Noon Coach Gaela
4:30, 5:30 & 6:30pm Coach Trevor

Power Snatch 5×3 – building

Power Snatch for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

AMRAP 10

AMRAP 10:
10 burpees
20 WB 20/14

WEDNESDAY 181212

181212 WEDNESDAY OPEN GYM HOURS

6-7:15 Coach Gaela, 9-11:30am Coach Brandon
4:30-7:30pm Coach Trevor

DUs, T2B, Deadlifts & Box Jump Overs

For time:
• 100 DU
• 25 T2B
• 25 DL 225/155
• 50 BXJO 24/20

Scale:
3 RFT
20-30 DU/attempts
8 T2B/15 Hanging Knee Raises
8 DL @60%
15 BXJO