Monday
*This workout goes to the song. 1, 2-1, 3-2-1, 4-3-2-1 all the way up until completed
“12 days of Christmas”
1) 200m Run (Row/Bike=12/9 Calories)
2) Power Snatch (135/95)
3) S2OH (135/95)
4) Front Squat (135/95)
5) Lateral Burpee Over The Bar
6) Hang Power Clean (135/95)
7) Toes To bar
8) Pushups
9) Wall Balls (20/14)
10) Deadlifts (135/95)
11) Pullups
12) Bear Complex
*1 Rep= Power Clean + Front Squat + S2OH+Back Squat + S2OH
Tuesday
CLOSED! Happy Holidays J
Wednesday
*No Classes. Open Gym 9am-1pm
A. 9 Min AMRAP:
– 1k/900mRow
– 20 Lateral Burpee over the rower
– AMRAP Pullups w/ remaining time
Rest 5 mins, then:
B.9 Min AMRAP:
– 45/35 Cal AB
– 20 BF Burpees
– AMRAP T2B w/ remaining time
Thursday
A. 1 Set (to prime body for CF Total Saturday)
– Back Squat X “tough” UB Set (match load to last Mondays “bodyweight squats)
Rest 60s
– Strict Press X “tough” UB Set (65% of last weeks 1rm)
Rest 60s
– Deadlift X “tough” UB Set (225/155)
B. For Time (8 min Cap):
– 30/24 Cal AB
– 200’ Sled Push inside (90#/45#)
– 10 Sandbag Over The Shoulder (150/100)
Friday
A. Every 7 minutes for 28 (4 sets):
4 Min AMRAP:
– 400m Run
– AMRAP DB Burpee Power Cleans (50/35)
Rest 3 mins after each set
B. Coaches Core
Saturday
A. 9am CrossFit Total (1RM back squat/Strict Press/Deadlift)
Sunday
Open Gym 8:30am-10:30am