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...

Thursday 6th December 2018

    Strength/Skill 10 min EMOM Every minute on the minute perform: 2 Power Snatches 1 Overhead Squat **Athletes may go up in weight as desired**   MetCon: 3 RFT 3 Rounds 3 Muscle Ups (rings or bar) 20 Slamballs 30/20 6 Handstand Push Ups 20 Slamballs 9 T2B 20 Slamball 12 Stone- Ground to Shoulder...

Wednesday 5th December 2018

      Strength:  Bench Press for load: #1: 5 reps @ 55% #2: 5 reps @ 60% #3: 5 reps @ 65% #4: 5 reps @ 70% #5: 5 reps @ 75%   MetCon: On the 4:00 x 5 Rounds: 9 Burpee Box Jump Overs (24/20) 15 Front Rack Squats 115/80 15/12 Calorie Assault Bike Score is Slowest Round In this triplet workout, athletes will work to get through the three movements listed quickly, resting until the next 4 minute interval. Rounds will begin on the 0:00, 4:00, 8:00, 12:00, and 16:00 on the clock. If short on bikes, stagger the next heat by 2 minutes. They would go on the 2:00, 6:00, 10:00, 14:00, and 18:00. The weight on the barbell front squats should be a load that athletes could complete 21+ repetitions unbroken when fresh. Within the workout, these are ideally completed unbroken on each round to achieve the fast pace we are looking for. Athletes will record all 5 times, with the slowest one being their score for the day.   ENDURANCE WOD For Time: 50-40-30-20-10: Calorie Row 10-20-30-40-50: Calorie Bike Women: 35-28-21-14-7: Calorie Row 7-14-21-28-35: Calorie...