Monthly Archives: December 2012

Tuesday, January 1, 2013 – 8:30am and 2:30pm ONLY

1:45 time cap 5th Mountain (or any scaled version below) Rx = weight vest (20#/10#) 100 burpees, 1 mile run 100 squats, 1 mile run 100 sit ups, 1 mile run 100 push ups, 1 mile run 100 pull ups, … Continue reading

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Monday, December 31, 2012 – no classes after 5:30pm

Skill: ring dips 3 x 7 MetCon: AMRAP in 15:00 3 power snatch (95#/65#) 10 hspu 30 du After party: 40 Towery sit ups

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Sunday, December 30, 2012

Open Gym: noon to 2:00pm

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Saturday, December 29, 2012

  8:30am – Yoga for Cro ssFit 9:15am – Team WOD 2 man team. One person holds ((225/155) while teammate completes 150 wall balls. Once the teammate holding weights drops it, they switch. After that, one teammate holds in the … Continue reading

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Friday, December 28, 2012

Speed/stamina: 750m row (compare to 9/27) MetCon: “Death Run” 5 rft: 5 deadlifts (75% 1rm) 200m run After party: 10 skin the cats 6:30pm Advanced Main site 10/28/12 Two rounds for time of: 50 Pull-ups 75 Sit-ups 75 pound Overhead … Continue reading

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Thursday, December 27, 2012

Strength: 1rm squat clean & jerk MetCon: “Chap Stick in the Mud” 25 renegade rows (40#/25#) rr = push up, row r, row l 50 pistols total (no bands or poles for scale; use boxes) 100 du After party: 100 … Continue reading

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Wednesday, December 26, 2012

Skill: ring dips 3 x 10 MetCon: CrossFit.com 11/13/12 5 rft: 75/55 pound Thruster, 12 reps 9 Toes-to-bar Run 200 meters with a 20/14 pound medicine ball After party: 2 x 20 partner med ball round-the-world

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Tuesday, December 25, 2012 – CLOSED

MERRY CHRISTMAS TO ALL OF OUR AWESOME NINJAS AND YOUR FAMILIES!

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Monday, December 24, 2012 – 8:30am and 2:30pm ONLY

“The 12 days of 1525 Christmas” – compare to 12/24/2011 Performed as you would sing the song 1; 2,1; 3,2,1; 4,3,2,1; etc. – 40:00 time limit day 1 = wall climb day 2 = dead hang pull up day 3 … Continue reading

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Sunday, December 23, 2012

Open Gym = noon to 2:00pm

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