Thursday 13th Dec. 2018

        Strength: Snatch Balance Snatch Balance for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps ** Athletes will work on speed and balance under the bar –may  practice this skill with an empty bar OR increase weight each round   MetCon: 6 Rounds, On the 3:00: 18/12 Calorie Row 30 Double Unders 5-5-4-4-3-3 Hang Squat Cleans Climb in weight on the hang squat clean. Score is slowest...

Wednesday 12th December 2018

    Strength:  Deadlift Deadlift for load: 5×3 #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps   MetCon: 3 Rounds: 10 Power Snatches (115/80) 20 Box Jump Overs (24/20) 30 Wallballs (20/14)   ENDURANCE WOD 4 Rounds 400 m Run (500 m row) 60 Jump Rope Singles 15 Calories Assault Bike 12 Box Step Overs – 20′ w/ sandbag...

Tuesday 11th December 2018

    Strength:  Shoulder Press for load: #1: 5 reps #2: 5 reps #3: 3 reps #4: 2 reps #5: 1 rep work up to a heavy single for the day.   MetCon: AMRAP 15: 50 AbMat Sit-ups 20/12 Calorie Assault Bike 30 Pull-ups 20 Hang Kettlebell cleans...

Saturday 8th December 2018

  “Team Barbara” 20 mins AMRAP Teams of 2 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats Taking on a partner version of the classic CrossFit benchmark workout, Barbara. Splitting reps up as they see fit, teams will complete all the reps at one station before moving on to the next. One athlete works at a time while the other rests. If one partner is doing banded pull-ups, while the other does kipping, the reps will still count equally towards their score. Note any movement modifications in notes when logging...

Friday 7th December 2018

    Tabata Core (as a Class) 3 Rounds 20 secs WORK/ 10 sec RECOVERY Bicycle V-Ups Mountain Climber Russian KB Swings 70/55   MetCon: For Time: 30 Power Snatches (75/55) 800 Meter Run 60 Thrusters (75/55) 800 Meter Run 30 Power Snatches (75/55)   ENDURANCE WOD 4 Rounds 200 m Run (300 m row) 10 Box Jumps 20″ (step Ups) 15 KB Swings 200 m Run (300 m row) 10 Goblet Lunges (w/ KB) 15 Mountain...