December 2016

Friday December 30th 2016

Metcon

 

4 Min EMOM 

8 Lying T2B + 8 Hang Power Snatch

4 Min EMOM 

8 Hang Power Snatch + 16 Lateral Plate Jumps

4 Min EMOM 

16 Lateral Plate Jumps + 8 Lying Toes to Bar
Continue Reading

Thursday December 29th 2016

Metcon

Buy In: 40 Air Squats

20-10-10-20

Single Arm OH DB Walking Lunges (45/25lbs)
Air Squat

Cash Out: 20 TGU (45/25lbs)

Continue Reading

Wednesday December 28th 2016

Metcon

RFQ

10 Wall Walks
30 Clean and Jerk 
30 Cherry Pickers
20 Clean and Jerk 
10 Wall Walks
10 Clean and Jerk 
30 Cherry Pickers
Continue Reading

Tuesday December 27th 2016

 

Warm Up

Mini WOD

10 Min AMRAP
10 Slam Balls 
1 Min DB Front Rack Hold  (Heavy-ish)
15 Slam Balls
1 Min DB Front Rack Hold  
20 Slam Balls
1 Min DB Front Rack Hold 
 

Part 1:

Weighted Dips

3 – 3 – 3 – 3 – 3

 

Part 2:

5 Rds

30sec Heel Taps efforts
30sec Rest in between
Continue Reading

Monday December 26th 2016

Holiday Class Schedule

8:00AM      10:00AM     5:30PM  ONLY

Metcon

5 Rounds

125M Row Sprint
15 Back Squats @70% of 1RM

Rest 2 Mins

 

Continue Reading

Saturday December 24th 2016

Twelve Days of CrossFit 

(Courtesy of Pioneer Valley Crossfit )

Day 1.....1 Deadlift
Day 2.... 2 HSPU and 1 Deadlift
Day 3… 3 Weighted Jump Squats , 2 HSPU, and a Deadlift.
Day 4… 4 Strict Pull Ups, 3 Weighted Jump Squats, 2 HSPU, and a Deadlift.
Day 5… 5 Push Press, 4 Strict Pull Ups, 3 Weighted Jump Squats, 2 HSPU, and a Deadlift.
Day 6… 6 KBS, 5 Push Press, 4 Strict Pull Ups, 3 Weighted Jump Squats, 2 HSPU, and a Deadlift.
Day 7… 7 TTB, 6 KBS, 5  Push Press, 4 Strict Pull Ups, 3 Weighted Jump Squats, 2 HSPU, and a Deadlift.
Day 8… 8 Burpees, 7 TTB, 6 KBS, 5 Push Press, 4 Strict Pull Ups, 3 Weighted Jump Squats, 2 HSPU, and a Deadlift.
Day 9… 9 Goblet Squats, 8 Burpees, 7 TTB, 6 KBS, 5 Push Press, 4 Strict Pull Ups, 3 Weighted Jump Squats, 2 HSPU, and a Deadlift.
Day 10…10 OH Lunges, 9 Goblet Squats, 8 Burpees, 7 TTB, 6 KBS, 5 Push Press, 4 Strict Pull Ups, 3 Weighted Jump Squats, 2 HSPU, and a Deadlift.
Day 11... 11 Sit Ups, 10 OH Lunges, 9 Goblet Squats, 8 Burpees, 7 TTB, 6 KBS,  5 Push Press, 4 Strict Pull Ups, 3 Weighted Jump Squats, 2 HSPU, and a Deadlift
Day 12... 12 Cal Row, 11 Sit Ups, 10 OH Lunges, 9 Goblet Squats, 8 Burpees 7 TTB, 6 KBS, 5 Push Press, 4 Strict Pull Ups, 3 Weighted Jump Squats, 2 HSPU, and a Deadlift
 

Deadlift Weights 225/185 Lbs (M) 165/135 (W) We will share bars

Goblet Squats 55/35Lbs DB

KB Weight 53/35

Push Press 45/35  (DO NOT DROP THE BAR)

OH Lunges 45/25 Plate (Each leg)

TTB Scale is Leg Raises either hanging or on the ground

One Ab Mat for the HSPU.  If you can't do HSPU than the scale is 2 Downward Dog Push Ups or 4 Regular Push Ups

Strict Pull Up Scale is Ring Rows. Ring Rows should be difficult 

 
Less Than 3 months: You Start with Day 9 then do Day 10 then  Day 11 and Finish with 12
 
 

45 minute cut-off. This is a grinder.  If you look like you’re red-lining, the coach will cut you off. Don”t give them any guff. 

Continue Reading

Friday December 23rd 2016

Metcon

18 Min AMRAP

6 Strict Handstand Pushups
8 Pistols
12 Ring Rows
Continue Reading

Thursday December 22nd 2016

Metcon

3 Rds

500m Row Hard – 250m Row easy
250m Row Hard – 250m Row easy
100m Row Hard – 250m Row easy

Rest 2min

Continue Reading

Wednesday December 21st 2016

Metcon

5 Rds

20 Push Ups
20 Russian Twists
 

Rest 5 Min

 

5 Rds

20 EBB Push Press
20 Lying Leg Raises
Continue Reading

Tuesday December 20th 2016

Skill

Spend 10 Mins working on Oly Complex

* Clean Deadlift pockets
* Clean Deadlift shrug
* Clean Deadlift High Pull
* Power clean
* Full Clean
* Dip Pause
* Push Press + Pause
* Push jerk
* Split jerk

Metcon

10 Rds

30 Sec plate hold (Hold one plate in each hand and they must be held ‘pinching’ style. )
12 M-Ball Situps
8 MedBall Squat Clean
Continue Reading

Pages