Monday 12.18.17

Warm Up
4:00 rock bottom squat hold
-then-
3 Rounds
10 empty bar Thrusters
10 Good Mornings

Strength
EMOM for 10 Minutes
1 Misfit Clean Complex 70%+ of 1RM (power clean + push jerk + front squat + hang squat clean + split jerk)
You can build throughout sets

MetCon
50 Bar Facing Burpees
40 Chest to Bar
30 Deadlift
20 Muscle Ups
Time Cap 18:00

E: jumping pull ups; 135/95#; ring MU transitions
F: banded pull ups; 155/115#; ring MU transitions
P: chin over bar; 185/135#; ring MU transitions
C: 225/155#; bar MU
C+: 225/155#; ring MU

After Party:
Core: 4 x 10 med ball side throws each side
CE: GHD Sit Ups 5×15. Focus on cycle rate

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Sunday 12.17.17

Open Gym 10:00am – 12:00 noon

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Saturday 12.16.17

9:15am Team WOD
Teams of 2, AMRAP in 25 minutes:
50’ bear crawl (each) relay
10 DB Squat Cleans (each) – C: 50/35#; P: 40/25#; F/E: 30/15#
10 Burpee Pull Ups (each) – C: as written; P: 7 burpees + 7 pull ups w thin band; F/E; 5 burpees + 5 jumping pull ups

Rx’d burpee pull ups = burpee, jump to pull up x 10

10:00am Hero WOD
U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.
Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.
Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

Viola:
AMRAP in 20:00
Run 400m
17 power snatch (95/65#)
17 pull ups
13 power cleans

10:00am Cardio WOD
AMRAP in 20:00
Run 400m
17 db snatch (max 40/25#)
17 pull ups
13 db squat cleans

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Friday 12.15.17

Warm Up
2 minutes of Couch Stretch
2 min of Pigeon Pose
-then-
3 Rounds
10 Jump Squats
5 Burpees

Strength
5×5 Back Squat @ 90% 5RM

MetCon
AMRAP 7 Minutes
100/80 Calories on Row
Max Wallballs in remaining time

E: 70/50 cals; 14/10#
F: 80/60 cals; 14/10#
P: 16/12#
C: 20/14#

After Party:
Core: tabata v-ups
CE: EMOM for 21 Minutes = 7 Unbroken OHS AHAP/1 Pegboard Climb/ 7 Unbroken Bench Press – Alternate Movements each minute

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Thursday 12.14.17

Warm Up
3 Rounds
12 Step ups w/ DBs
12 Strict Press
12 Overhead Squat w/ empty bar

Strength
EMOM for 10 Minutes = 1 Misfit Snatch Complex 70%+ of 1RM
You can build throughout sets

MetCon
AMRAP 15 Minutes
10 Burpee Box Jump Overs
10 Alternating Pistols
10 Burpee Box Jump Overs
20 Pistols
10 Burpee Box Jump Overs
30 Pistols
Etc…

E: 12”/45# plate; single leg box sits
F: 16/12” band asst.
P: 20/16”; foot hook or plate
C: 24/20”

Climb the ladder for 15:00.

After Party:
Core: tabata hollow rocks

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Wednesday 12.13.17

Warm Up
20 Bar Facing Burpees
20 Light Deadlifts
10 BFB
10 DL

Strength
5 Rounds of :60 on, 2:00 off
Power Clean Singles @60-75%; Drop and Reset

MetCon
5 Rounds
:60 Max Chest to Bar
:60 Rest
:60 Max Squat Snatch
:60 Rest

E: jumping; 55/35#
F: banded; 75/55#
P: chin over bar; 115/75#
C: 135/95#

After Party:
Core & CE: 10 Rounds of :10 on/:20 off Parallette or ring L-Sit Hold

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Tuesday 12.12.17

Warm Up
60-40-20
Double Unders
(1/2 as many Air Squats)

Strength
Deadlift
9-9-9

MetCon
3 Rounds
10 DB Power Clean and Jerk
Run 200m

E: 25/15#
F: 30/20#
P: 40/25#
C: 50/35#

After Party:
Core: tabata weighted plank
CE: 5 Rounds 15 Calorie Row/Bike + 15 Chest to Bar (Complete in sets of 5); Rest :90

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Monday 12.11.17

Warm Up
Pec Smash with lacrosse ball
-then-
15-12-9
Walking Lunges
Ring Dips

Strength
Push Jerk
5×5 @ 65%

MetCon
AMRAP 10 Minutes
40 Double Unders
10 Push Jerk
4 Bar Muscle Ups

E: 20 SU; 65/45#; jumping pull ups
F: SU; 105/55#; banded C2B
P: DU or 2x SU; 135/85#; dead hang
C: 155/105#

After Party:
Core: tabata med ball sit ups
CE: Unbroken or until failure 10-1-10 Toes to Bar. Rest as needed between sets

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Sunday 12.10.17

Open Gym 10:00am – 12:00pm

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Saturday 12.09.17

9:15am Team WOD
Barbell complex:
1 rep = bent over row + power clean + push press + lunge L/R + roll out to push up
2 reps = 2 rows + 2 power clean + 2 push press + 2 x lunge L/R = 2 roll out to push up
3 reps = 3….etc.

Teams of 2
1 BB Complex (each)
50 DU (each)
2 BB Complex (each)
40 DU (each)
3 BB Complex
30 DU
4 BB Complex
20 DU
5 BB Complex
10 DU

F: 75/55#; 2x SU
P: 95/65#; DU or 3x SU
C: 115/95#

10:00am Hero WOD & Cardio WOD
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.
Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.
Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

Coffland
Hang from the bar for 6:00
Each time you drop:
Run 800m
30 push ups

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