Upper Body (8a/9a/5p)
3 rounds:
No rest between exercises.
8-12 Dumbbell Incline Press
8-12 Pec Deck
8-12 Seated Dip
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Single-Arm Front Pulldown
8-12 Single-Arm DY Row
8-12 Single-Arm Low Row
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Lateral Raise
8-12 Shoulder Press
8-12 Standing Shrug
(alternate rounds with a partner)
 
2 rounds:
No rest between exercises.
1 Eccentric Chin-up (:30)
8-12 EZ-Bar Curl
1 Eccentric Chin-up (:30)
8-12 Cable Triceps Pushdown
(alternate rounds with a partner)
___________________________
 
Sleds (6p)
2 rounds:
60yd Sled Push Shuttle 90/45
40yd Sled Push Shuttle 135/90
20yd Sled Push Shuttle 180/135
60yd Farmers Walk Shuttle 70/53
20yd Sled Push Shuttle 180/135
40yd Sled Push Shuttle 135/90
60yd Sled Push Shuttle 90/45
60yd Farmers Walk Shuttle 70/53
200m Recovery Jog
(alternate shuttles with a partner)
__________________________
 
FitEssentials
For load
10-8-6-4
Sumo Deadlift
Single arm DB Press (each arm)
 
3 rounds for reps + cals:
1:00 Box Step-up
1:00 Burpee
1:00 Row
2:00 Rest/walk b/w rounds
__________________________
 
Weightlifting
Muscle Snatch
4×3 -choose weight-
 
NF Clean
4×2 -choose weight-
 
Snatch Push Press + OHS
4(3+1) -choose weight-
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“One’s life has value so long as one attributes value to the life of others, by means of love, friendship, indignation and compassion.”
~Simone de Beauvoir

CrossFit
Skill
Rope Climb
 
10 rounds for time in teams of 3:
200m Run
30 Double Unders
1 Rope Climb
(relay)
__________________________
 
Competitor
For time:
400m Run
21 Burpee
400m Run
15 Burpee
400m Run
9 Burpee
 
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1
 
For time:
30-20-10-20-30
Single-Arm Dumbbell Snatch 50/35
Box Step Over (no weight)
Double under (unbroken)
 
Incline Sit-up
3×15
__________________________
 
Weightlifting
Clean + Jerk
80% 2(2+2)
85% 2(1+1)
 
Clean Pull
100% 3×3
 
Back Squat
80% 3×2
49582349_10101374672312899_4286862499438919680_n
“It is a great piece of skill to know how to guide your luck even while waiting for it.”
~Baltasar Gracian
CrossFit
For total reps:
Every 1:00 for 10:00
Even min: 2 Strict Pull-ups + Pull-ups
Odd min: 2 Strict HSPU + HSPU
 
AMRAP 12:00
12 Burpees to 6”
12 Dumbbell Push Press 50/35
12 Box Jump Overs 24/20”
___________________________________
 
Competitor
For load:
Every 1:00 for 10:00
Odd min: 5 Weighted Chin-up
Even min: 5 Weighted Dip
 
For reps:
:30 Bar Muscle-up
1:30 Rest
:30 Strict Handstand Push-up
1:30 Rest
:30 Hand Release Push-up
 
3 rounds:
3:00 to complete.
250m Row
Bar Muscle-up (match test set)
(rest with remaining time)
 
3 rounds:
3:00 to complete.
250m Row
Strict Handstand Push-up (match test set)
(rest with remaining time)
 
3 rounds:
3:00 to complete.
250m Row
Hand Release Push-up (match test set)
(rest with remaining time)
_______________________________________
 
Aerobic Capacity
3 rounds for cals:
AMRAP 3:00
Bike, Ski or AirRunner
 
(rest 1:00)
 
3:00 to cycle:
:30 Plank Shoulder Taps
:30 Right Side Plank
:30 Left Side Plank
 
(rest 1:00)
 
AMRAP 3:00
Calorie Row
 
(rest 1:00)
__________________________________________
 
Weightlifting
Power Snatch + OHS
4(2+1) -choose weight-
 
Power Clean
4×2 -choose weight-
 
Push Press
4×3 -choose weight-
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 “It is not in the stars to hold our destiny but in ourselves.” 
~William Shakespeare

CrossFit
For load:
Thruster 4×4
 
For time:
500m Row
9 DBall Over The Shoulder 150/100
5 Wall Walk
500m Row
7 DBall Over The Shoulder
3 Wall Walk
500m Row
5 DBall Over The Shoulder
1 Wall Walk
_____________________________________
 
Competitor
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 2×1
 
Back Squat
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
 
Nautilus Ab1
3×20
 
For time:
27-21-15-9
Thruster 95/65
Calorie Row
________________________________________
 
FitEssentials
For load:
8-8-5-5-5
Back Squat
Strict Chin-up
 
Partner Workout
AMRAP 12:00
15/10 Cal Row
KB Suitcase Hold while partner works.
(alternate rounds with partner)
___________________________________
 
Weightlifting
Snatch
80% 2×2
85% 2×1
 
Snatch Pull
100% 3×3
 
Front Squat
Build to a heavy set of 2
49592418_10216730751235486_5468380274259656704_o 50264338_10216730751675497_4105345670997606400_n 49452250_10216730751355489_2515363492576362496_n
“I doubt if you can have a truly wild party without liquor.”
~Carl Sandburg

7:00a In House Comp Check-in
8:00a Comp Begins
7:00p Year End Party
47389867_10101354419709279_6679474048579141632_n
CrossFit
For load:
Deadlift 5×5
(constant load)
 
3 rounds for time:
400m Run
30 Single-Arm Dumbbell Snatch 50/35
30 Wall Ball 20/14
________________________
 
Competitor 1&2
For reps + calories:
Min: 0:00-3:00
Row for calories
Min: 3:00-4:00
1 Power Snatch every :10 135/95
Min: 4:00-5:00
Weight Change
Min: 5:00-7:00
1 Power Snatch every :20 155/105
Min: 7:00-8:00
Weight Change
Min 8:00 until you miss: (cap 15:00)
1 Power Snatch every :30 185/125
 
For reps + calories:
Min: 0:00-3:00
Row for calories
Min: 3:00-4:00
1 Power Clean every :10 185/125
Min: 4:00-5:00
Weight Change
Min: 5:00-7:00
1 Power Clean every :20 205/135
Min: 7:00-8:00
Weight Change

Min 8:00 until you miss: (cap 15:00)
1 Power Clean every :30 225/155
 
For reps + calories:
Min: 0:00-3:00
Row for calories
Min: 3:00-4:00
1 Back Squat every :10 225/155
Min: 4:00-5:00
Weight Change

Min: 5:00-7:00
1 Back Squat every :20 275/185
Min: 7:00-8:00
Weight Change

Min 8:00 until you miss: (cap 15:00)
1 Back Squat every :30 315/205
48394908_10101365420373859_5848422508440584192_o
“The sharp employ the sharp.”
~Douglas William Jerrold
Upper Body (8a/9a/5p)
3 rounds:
No rest between exercises.
4-6 Eccentric Chin-up (:08/:08)
4-6 Eccentric Dip (:08/:08)
6-8 Tempo Pec Deck
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Shoulder Press
6-8 Tempo Lateral Raise (:05/:05)
8-12 Super Incline Press
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Supinated Front Pulldown
6-8 Tempo Pullover (:05/:05)
8-12 Cable Long Row
(alternate rounds with a partner)
 
3 rounds:
No rest between exercise.
6-8 Tempo Single-Arm Multi-Biceps
6-8 Tempo Single-Arm Multi-Triceps
20-30 Gripper
(alternate rounds with a partner)
________________________
 
Sleds (6p)
4 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
120yd Farmers Walk Shuttle 70/53
(alternate shuttles with a partner)
________________________
 
FitEssentials (6p)
For load:
7-7-4-4
Axle Thruster
Seated Row (:02 pause against torso)
 
4 rounds for reps + cals:
:30 Row
:30 Rest
:30 Ball Slam
:30 Rest
:30 Burpee
:30 Rest
:30 Forearm Plank
:30 Rest
_________________________
 
Weightlifting (5p)
Clean + Jerk
80% 1+2, 2+1
85% 1+2, 1+1, 2+1, 1+1
 
Snatch
80% 1.2.1
85% 2.1
 
Front Squat
80% 5x2
48414807_10101365419176259_5673288151724982272_n
“One of the secrets of life is to keep our intellectual curiosity acute.”
~William Lyon Phelps

CrossFit
Skill
Rope Climb
 
AMRAP 9:00
3-6-9-12-15-etc…
Box Jump Over 24/20”
Squat Clean 95/65
_____________________
 
Competitor 1
Not timed:
2k Row
 
Clean
70% 2×2
75% 1×1
80% 5×1
 
Back Squat
70% 2×2
75% 1×1
80% 5×1
 
AMRAP 10:00
1 Ring Muscle-up
5 Air Squat
2 Ring Muscle-up
10 Air Squat
3 Ring Muscle-up
15 Air Squat
4 Ring Muscle-up
20 Air Squat
5 Ring Muscle-up
25 Air Squat
(if completed, start back at the top)
_____________________
 
Competitor 2
Not timed:
2k Row
 
Clean
70% 2×2
75% 1×1
80% 5×1
 
Back Squat
70% 2×2
75% 1×1
80% 5×1
 
“Jason”
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
______________________
 
Weightlifting
Power Snatch
Build to a heavy set of 1
 
Power Clean
Build to a heavy set of 1
 47357335_10101351938317009_6940640152171577344_n
“We must be willing to let go of the life we have planned, so as to have the life that is waiting for us.”
~E. M. Forster

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
___________________________
 
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
____________________________
 
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