saturday 12/31/16....#1. Strength - pull ups, #2. 1-10 HSPU + 10-1 front squats

#1. strength: 4 attempts -strict pulls (max effort)

#2. Conditioning: for time

     1-2-3-4-5-6-7-8-9-10  Handstand push ups

     10-9-8-7-6-5-4-3-2-1 Front squat

* do 5 pull ups btw rounds

#3. Cash out: 1 minute plank, 30 sit ups, 1 minute plank

Friday 12/30/16..."Swingers"

Metcon:

10-9-8-7-6-5-4-3-2-1

Kettle bell swings
* 1 wall walk after each round

Core: 100 hollow rocks
* 30 second plank each time you break

Thursday 12/29/16.... "Morrison"

METCON:

"MORRISON"
50-40-30-20-10

WALL BALLS (20#/14#)
BOX JUMPS (24"/20")
KETTLEBELL SWINGS (55#/35#)
*40:00 TIME CAP

Wednesday 12/28/16.... Pull ups + Thrusters

METCON:

10 Rounds for time

4  THRUSTERS (135#/95#)

7  CHEST-2-BAR PULL UPS

Cash out: Stamina - 4 rounds

50 double unders

Rest :30 seconds

Tuesday 12/27/16.... #1. Front squat, #2. Overhead lunge + burps

STRENGTH:

FRONT SQUAT - 1 rep max

METCON:

8:00 AMRAP

40FT OVERHEAD WALKING LUNGE (35#/25# PLATE)

8 BURPEES ONTO BUMPER PLATE

Monday 12/26/16.... "3 Bars of Death"

• 10-9-8-7-6-5-4-3-2-1 Reps For Time
• Deadlift (1.5 BW)
• Bench Press (BW)
• Clean (3/4 BW)

Saturday 12/24/16.....row hspu pull ups

2RFT:

15 Calorie Row
15 Kipping HPSU
15 C2B

Rest :15 seconds 

15 C2B
15 Kipping HPSU
15 Calorie Row

Rest 1:00 

Or

Partner Wod
For Time:
100 Medicine-ball Cleans, 30/20
100 Medicine-ball Partner Sit-ups, 30/20
100 Calorie Row

Thursday 12/22/16....... Deadlift/ Kb swing ladder

#1. Deadlift: 5x4 climbing

#2. Amrap-20

1 deadlift
1 Kb swing
2 deadlifts
2 kb swings
3 deadlifts
3 Kb swings
* continue going up the ladder until time runs out

Wednesday 12/21/16........ Thrusters

From HQ:

10 thrusters (135)
50 dubs
8 thrusters
40 dubs
6 thrusters
30 dubs
4 thrusters
20 dubs
2 thrusters
 10 dubs

Tuesday 12/20/15...... KB, Burpees, pull ups

1. Strength:deadlift  5x5 across

2. Conditioning:
     27- 21- 15- 9

KB swings
Burpees
Pull ups

Monday 12/19/16.... Front squats

1. Strength: front squat 4x4 climbing

2. AMRAP - 15
15 handstand push ups
15 calorie row
15 front squat (115/75)

Sunday 12/19/16...... Partner wod

#1. Strength: Floor Press   10-5-3-1-1-3-5-10

#2. Partner wod: for time

60-40-20-10
Calorie row (non rowing partner holds plank)
Thrusters (75/55).. ( non working partner holds wall sit)

Saturday 12/17/16..."12 Days of Christmas"(Crossfit)

“12 Days of CrossFit”

12 Rounds for time of:
1 Thruster, 155/105
2 BJ, 30/20
3 Push Press, 155/105
4 TTB
5 Hang Power Cleans, 155/105
6 HR Push ups
7 Dead, 155/105
8 GHDSU
9 KBS, 70/53
10 Lunges (10 each side)
11 Wall Balls (30/20)
12 oz. Beer
Start with just the 1 Thruster, Round two starts with the 2 Box Jumps and then 1 Thruster, Round three is the 3 Push Press, 2 BJ and then the 1 Thruster.  So the final round starts with finishing a 12oz. beer, then goes through the 11, 10, 9, 8…and finishes with the 1 Thruster.  If you don’t drink – do 12 burpees.

Friday 12/16/16.... Sleds and Swings

from Incendia:

“Sleds and Swings”

6 Rounds
Max Effort Set of Kettlebell Swings 70/53
Sled Push 40 yards 90/45

*Perform a max effort set of kettlebell swings. As soon as you stop your set, push the sled 40 yards (20 out and back). No rest between swings and sled. Rest 3-4 minutes between rounds

Thursday 12/15/15...Front squats

Strength: Pull ups ..... max reps x3

Conditioning: For Time

21-18-15-12-9-6-3
Front Squats 135/95

42-36-30-24-18-12-6
AbMAt Sit Ups

Wednesday 12/14/16....... The Chief

The Chief: 5 rounds

Amrap -3

3 power cleans (135/95)
6 push ups
9 air squats

Rest 1:00 after each round

Tuesday 12/13/16........ Deadlifts and an emom

#1. Deadlifts.      10-5-3-1-1-13-5-10


#2. EMOM- 10
     8 TTB
     8 DB snatch (4 each side)

Monday 12/12/16 ...... Strict press biathalon

#1. Strength: front squat

#2. Strict press biathalon
     Run 400
     21 strict press
     Run 400
     18 strict press
     Run 400
     15 Strict press

Sunday 12/11/16..... Pull ups

From one nation:

3 rounds for time:

Run 400
15 pull ups
50 air squats
15 pull ups

Saturday 12/10/16... #1.back squat, #2 amrap -shoulder press+ row 100, #3. Amrap - wallball+snatch

#1. strength: EMOM-10 Back squat  1-10 reps

#2. AMRAP-7
     10 shoulder press
     100 Row

#3. AMRAP- 7
     10 wallball
     10 snatches

*Cash out -
     plank 1 minute
     30 sit ups
     plank 1 minute

friday 12/9/16... "Ivan the Terrible"

''IVAN THE TERRIBLE''


60 seconds single jumps
50 lunges
50 push ups
50 sit ups

60 seconds single jumps
40 lunges
40 push ups
40 sit ups

60 seconds single jumps
30 lunges
30 push ups
30 sit ups

60 seconds single jumps
20 lunges
20 push ups
20 sit ups

60 seconds single jumps
10 lunges
10 push ups
10 sit ups

Thursday 12/8/16... #1. back squat #2. back squat, farmer carry,stone to shoulders,dubs

#1. Strength: Pause squats 6x1 (:30 seconds at bottom)

#2. Conditioning: 5 Rounds for time

     5 back squats
     200 meter farmers carry
     10 stone to shoulders
     20 DUBS

wednesday 12/7/16...#1. Bent over row, #2. Bench, Row, KB swings

#1. Strength: Bent over row - 5x5 climbing

#2. Conditioning: for time
     50 bench press (95/65)
     Row m=1000/f=850
     50 KB swings

#3. 100 decline sit ups

tuesday 12/6/16 wall balls, DB snatches, burps, pull ups

Conditioning

4RFT:

21 Wallballs (20/14#)
18 DB Snatches
15 Bar Facing Burpees
12 C2B pull ups

Monday 12/5/16....... Cleans

#1. Strength - Cleans 1 RM

# 2. Conditioning for time:

30 dubs
3 HPC (155/105)
300 run
6 HPC
15 GHD
9 HPC
15 GHD
6 HPC
300 run
3 HPC
30 Dubs

Sunday 12/4/16... Deadlift + push ups

#1. Strength: Bent over rows 4x8

#2. Conditioning:

EMOTM for 6 minutes

 7 Deadlifts (light) 
7 Push Ups

 Rest 2 minutes

EMTOM for 5 minutes:

 5 Deadlifts (medium) 
5 Push ups

 Rest 2 minutes

EMOTM for 4 minutes :

3 Deadlifts (heavy) 
3 Push ups

Saturday 12/3/16.... Dubs,pull ups, Kbps swings

5 rounds:

50 DUBS
15 Pull ups
15 KBSwings

Cash out: 100 partner sit ups w/ball

Friday 12/2/16...#1. Floor Press, #2. Row/Swing

#1. Floor Press - 10-8-6-4-2

The floor press is an upper body movement that allows you to press massive weights without undue shoulder stress. • Floor presses negate leg drive, creating a pure upper-body push. All the stress is focused on the chest, triceps, and shoulders.


#2. Conditioning:

     60-40-20 calorie row
     30-20-10 KB swings

Thursday 12/1/16... #1. Back squat, #2. walking lunge, sit ups

#1. Back squat 6x1 (pause :30 at bottom)

#2. Conditioning: 4 rounds
     50 meter walking lunge
     50 sit ups