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1.1.20

12/31/2019

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CLOSED

​Happy New Year!!!
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12.31.19

12/30/2019

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Strength

Elevated Deadlift

5-5-5-5-5

*Elevate bar by placing plates underneath; everyone will use 45's.
  Partner up; rest while partner works.

Conditioning

6 RFR's
:30 on/:30 off

Slam Ball 20/14
KB Swing 70/53

**Alternate between the two movements for 6 total rounds (3x each) 

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12.30.19

12/29/2019

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Strength

4 sets:

8ea 1a DB Row
6ea KB Windmilll


Conditioning

E4M x 4

15 Pull-Ups
12 Alt DB Snatch 50/35
9 Box Jumps 24/20

**RX+ C2B; 30/24

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12.28.19

12/27/2019

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Conditioning

4 RFR

5:00 on, 2:00 off

5 Hang Squat Cleans 135/95
7 K2E
9 Hand Release Push Ups

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12.27.19

12/26/2019

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Strength

Front Squat

3x5 @ 75%

Third Set is 5+ (AMRAP; must get minimum of 5)

Conditioning

AMRAP 10:

6 Power Snatch 95/65
3 OHS
1 Rope Climb


**RX+ 135/95

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12.26.19

12/25/2019

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Strength

5-5-3-3

Sumo Deadlift

*Superset with 6-8 DB Z Press

Conditioning

E4M x 4

30 AbMat Sit Ups
15 Deadlifts @ 40%

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12.25.19

12/24/2019

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Happy Holidays!!

Enjoy a day off spent with those you care for and love dearly. We will be back at it first thing tomorrow.

Cheers!

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12.24.19

12/23/2019

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HOME or OPEN GYM DIY:

Warm Up
10 Burpees w/no Push Up
10 Squats
10 Jumping Lunge
10 Alt Inverted Hamstring
10 Sit Ups

Workout
7 RFT
10 Push Ups
10 DB Box Step Ups (or just regular box step ups if you don't have weights)
10 Burpees



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12.23.19

12/23/2019

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Conditioning

12 Days of CrossFit
(1, then 2+1, then 3+2+1, etc)

1 Muscle Up
2 Burpee Box Jumps
3 S2OH 115/75
4 Power Cleans
5 HSPU
6 T2B
7 Front Squats
8 Deadlifts
9 Pull-Ups
10 Wallballs 20/14
11 KB Swings 70/53
12ea Goblet Reverse Lunge



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12.21.19

12/20/2019

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Conditioning

W/a Partner

For Time:

30 Synchro Pull Ups
40 Synchro DB Snatch
50 Synchro DB Box Step Ups
40 Synchro DB Snatch
30 Synchro Pull Ups

20:00 Time Cap

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