• 21DEC
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    12/22 CROSSFIT- Monday “12 Days of Christmas”

    Main – CrossFit Metcon Metcon (Time) 12 Days of Christmas 1 Clean & Jerk 2 Muscle-Ups 3 Box Jumps 36/30″ 4 Hang Squat Snatch 5 Bar Facing Burpees 6 Push Press 7 Pistols (alternating) 8 T2B 9 Wall Ball 20/14lb 10 C2B Pullups 11 HSPU 12 Front Squats (no racks) After completing the first movement

  • 21DEC
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    Monday “12 Days Of Christmas” 122214

    Main – CrossFit Metcon Metcon (Time) Outlaw 12 Days of Christmas 1 Clean & Jerk @ 225/150# 2 Muscle-Ups 3 Box Jumps 36/30″ 4 Hang Squat Snatch @ 115/75# 5 Bar Facing Burpees 6 Push Press @ 115/75# 7 Pistols (alternating) 8 T2B 9 Wall Ball 20/14# 10 C2B Pullups 11 HSPU 12 Front Squats

  • 19DEC
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    12/20 CROSSFIT- Saturday

    Main – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) “31Heroes” AMRAP 31 minutes 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24″)This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a plate/db/kb (45/25). Once Partner #2 returns from the

  • 18DEC
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    Friday 121914

    Main – Competitors WOD Weightlifting Power Snatch (Work up to a Heavy Single) Power Snatch (2×8@55%) Metcon Metcon (Time) Bench Press 10-1 reps @ 70% 10 Pull-ups between reps Accessory Banded Tricep Pull Downs (3×20) GHD Situps (3×25) Hip Extensions (3×10 Weighted ) http://vimeo.com/10162057

  • 18DEC
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    12/19 CROSSFIT- Friday

    Main – CrossFit Metcon Metcon (Time) For time: 1.5-pood kettlebell swings, 75 reps Run 1 mile 1.5-pood kettlebell swings, 75 reps Row 2k 22min cap

Main - CrossFit

Metcon

Metcon (Time)

12 Days of Christmas

1 Clean & Jerk

2 Muscle-Ups

3 Box Jumps 36/30″

4 Hang Squat Snatch

5 Bar Facing Burpees

6 Push Press

7 Pistols (alternating)

8 T2B

9 Wall Ball 20/14lb

10 C2B Pullups

11 HSPU

12 Front Squats (no racks)

After completing the first movement go back to 1 and begin again adding a new movement each round

**40 Min Cap**
Rx+/Competitors ONLY. 225/150lb C+J and Front Squats. 115/75lb Hang Squat Snatch and Push Press.

Rx 115/75lb for all

Intermediate 95/65lb for all

Scale 75/55lb for all

-if no muscle ups, 2 HEAVY ball slams

-if not comfortable with the hang snatch, then hang power, if shoulders are wonky DB snacth, HEAVY, same count

- 7 goblet squats if no pistols

- 16 v-ups for T2B

- 5 wall walks for HSPU