December 2018

Happy New Year!
9:00a-12:00p Open Gym

Gym Closes at 6p
 
CrossFit
For load:
Thruster 5×5
(constant load)
 
For time:
50 Double Under
50 T2B
50 Double Under
50 Burpees to Plate
50 Double Under
50 KB Swing 53/35
50 Double Under
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Competitor 1&2
Snatch
70% 2×2
75% 1×1
80% 5×1
 
“Fran”
For time:
21-15-9
Thruster 95/65
Pull-up
 
“Lactic Ladders”
5 rounds for total calories:
:10 Row
:50 Rest
:20 Row
:40 Rest
:30 Row
:30 Rest
:40 Row
:20 Rest
:50 Row
:10 Rest
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Weightlifting
Snatch
80% 5×1
 
Clean & Jerk
80% 5×1
 
Front Squat
Build to a heavy: 2×3
IMG_4202
“Fill the unforgiving minute with sixty seconds worth of distance run.” 
~Rudyard Kipling
7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
10:00a CrossFit
11:00a CrossFit
_________________________
 
Weightlifting
Snatch
85% 4×1
 
Clean & Jerk
85% 4×1
 
Front Squat
80% 3×2
CrossFit
Skill
Double under
 
“Cindy”
AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Air Squats
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Competitor 1&2
For load:
10:00 to complete:
5 Snatch
25 Burpee
4 Snatch
25 Burpee
3 Snatch
25 Burpee
2 Snatch
25 Burpee
1 Snatch
(constant load)
 
For load:
Every 1:00 for 10:00
1 Power Clean + 2 Push Press + 1 Jerk
*start every minute with 20 double under
(increase 10lbs/5lbs each set)
 
For load:
10:00 to complete:
5 Back Squat
25 Air Squat
4 Back Squat
25 Air Squat
3 Back Squat
25 Air Squat
2 Back Squat
25 Air Squat
1 Back Squat
(constant load)
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“I’m trying to climb up both walls at once.”
~Charles Olson

Upper Body (8a/9a/5p)
For load:
Single-Arm Hammer Strength Front Pulldown 3×8
(alternate rounds with a partner)
 
For load:
Hammer Strength Chest Press 6×8
(alternate rounds with a partner)
 
For load:
Single-Arm Hammer Strength Seated Row 3×8
(alternate rounds with a partner)
 
For load:
Nautilus Shoulder Press 6×8
(alternate rounds with a partner)
 
For load:
Single-Arm Hammer Strength Low Row 3×8
(alternate rounds with a partner)
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Sleds (6p)
120yd Sled Push Shuttle 90/45
90yd Sled Push Shuttle 135/90
60yd Sled Push Shuttle 180/135
30yd Sled Push Shuttle 225/180
(alternate shuttles with a partner)
 
800m Recovery Jog
 
30yd Sled Push Shuttle 225/180
60yd Sled Push Shuttle 180/135
90yd Sled Push Shuttle 135/90
120yd Sled Push Shuttle 90/45
(alternate shuttles with a partner)
_______________________
 
FitEssentials (6p)
Sleds
_______________________
 
Weightlifting (5p)
Power Snatch + Snatch
Work up to Heavy 1+1
 
Power Clean + Push Press
Work up to Heavy 1+1
 
Jerk
80% 4×2
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“I can calculate the motion of heavenly bodies, but not the madness of people.”
~Isaac Newton

9:00a-12:00p Open Gym
____________________
 
Weightlifting
Snatch
80% 2.1.2
85% 1.2.1
 
Clean + Jerk
80% 1+1, 1+2, 2+1
85% 2+1, 1+2, 1+1
 
Front Squat
Work up to Heavy 2×3

Closed for Christmas

Christmas Eve Hours 
9:00a-12:00p Open Gym
_____________________________
 
“Twelve Days of Christmas”
1 Wall Walk
2 Toes to Bar
3 Box Jump Over 20″
4 Pull-up
5 Burpee
6 Kettlebell Swing 53/35
7 Goblet Squat 53/35
8 Dumbbell Snatch (each arm) 50/35
9 Wall Ball Shot 20/14
10 Lunge (each leg)
11 Ball Slam 20/14
12 Dumbbell Thruster 50/35
____________________________
 -
“A BadAndy Christmas”
1 50m Run
2 Ring Muscle-up
3 Thruster 95/65
4 Push Press 95/65
5 Overhead Squat 95/65
6 Pull-up
7 Toes to Bar
8 Burpee to a 6″ reach
9 Pistol (alt legs)
10 Kettlebell Swing 53/35
11 Goblet Squat
12 Wall Walk 
______________________________
 -
Weightlifting 
Snatch
80% 3×1
 -
Clean & Jerk 
80% 3×1
 -
Back Squat
80% 3×2

7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
10:00a CrossFit
11:00a CrossFit
________________________

Weightlifting
Front Squat
90% 3×4

Snatch
80% 3×1

Clean + Jerk
80% 3(1+2)

CrossFit
For load:
Deadlift 4×6
(constant load)
 
7 rounds for time:
7 Toes to Bar
14 Wall Ball 20/14
21 Double Under
________________________
 
Competitor 1
5 rounds at a moderate load:
1 Power Snatch + 2 Hang Snatch + 3 Overhead Squat
(make consistent increases)
 
For load:
Every 1:00 for 10:00
1 Push Press + 1 Pause Jerk (:02) + 1 Jerk
(add 10lbs/5lbs each set)
 
For load:
Box Step-up 7-7-7-7 (each leg)
*follow each set with 3 nordic curls
(make consistent increases. alt legs)
 
7 rounds for time:
7 Toes to Bar
14 Wall Ball 20/14
21 Double Under
________________________
 
Competitor 2
10 rounds for time: (slowest is score)
250m Row
(rest :30 between rounds)
 
5 rounds at a moderate load:
1 Power Snatch + 2 Hang Snatch + 3 Overhead Squat
(make consistent increases)
 
For load:
Every 1:00 for 10:00
1 Push Press + 1 Pause Jerk (:02) + 1 Jerk
(add 10lbs/5lbs each set)
 
For load:
Box Step-up 7-7-7-7 (each leg)
*follow each set with 3 nordic curls
(make consistent increases. alt legs)
 
7 rounds for time:
7 Toes to Bar
14 Wall Ball 20/14
21 Double Under 

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“It is only as we develop others that we permanently succeed.” 
~Harvey S. Firestone