Monthly Archives: December 2013

Wednesday 01.01.2014

Fifth Mountain – Rx = weight vest (20#/10#) 100 burpees/run 1 mile 100 squats/run 1 mile 100 sit ups/run 1 mile 100 push ups/run 1 mile 100 pull ups/run 1 mile HAPPY NEW YEAR!!! Scale reps/distance as needed!

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Tuesday, December 31, 2013 – last class at 4:00!!

Last class at 4:00!!!! WARM UP PVC MOB 400m run 20 burpees 20 wall shots STRENGTH: death by dead hang pull up (max at 20) METCON: 2 person teams, for time FRandy 75 power snatch (75#/55#) then, 21-15-9 thrusters (75#/55#); … Continue reading

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Monday, December 30, 2013

WARM UP PVC Mob Row 500m 30 Slam Balls 30 Slam Ball Sit-ups STRENGTH Push Press 5×5 All Groups: As heavy as possible METCON 15:00 AMRAP 20 Wallshots 15 KB Swings 10 Box Jumps Fitness: 16/12#; 35/20#; 20/16” Performance: 20/14#; … Continue reading

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Sunday, December 29, 2013

11:00 – Yoga for CrossFit 12:00 – 2:00pm = Open Gym

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Saturday, December 28, 2013

9:15am team wod = 4 person teams Each team has 1 sledge hammer, 1 slam ball, 1 kettlebell Team completes run and movements carrying “stuff”, switching off each rounds until each athlete has completed a round of each movement. For … Continue reading

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Friday, December 27, 2013

WARM UP Coach’s choice SKILLS Max HS Walk Max Box Jump Max Broad Jump All Groups: 3 attempts at each METCON For Time: 10 Strict Press 15 OHS 20 Push Press 25 Front Squats 30 Push Jerks 35 Back Squats … Continue reading

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Thursday, December 26, 2013 – SEE CLASS SCHEDULE BELOW

  TODAY’S CLASS SCHEDULE = 8:30AM, 9:30AM, NOON, 2:30PM, 4:30PM 12 days of cf christmas 1 = muscle up (scale = wall climb) 2= thrusters (135/95) 3= dead hang pull ups 4= barbell push ups 5= t2b 6= burpees 7= … Continue reading

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Wednesday, December 25, 2013

Closed for us all to have a VERY MERRY CHRISTMAS!!!!!

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Tuesday, December 24, 2013 = see schedule below

  TODAY’S CLASS TIMES = 5:30AM, 8:30AM, 9:30AM, NOON, 4:00PM WARM UP: Coach’s choice STRENGTH: death by c&j (135#/95#) METCON: 1,000m row 50 burpees 800m run 50 kb swings (70#/35#)

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Monday, December 23, 2013

WARM UP PVC Mob Leg Swings x 10 OLY Snatch Warm-up for Wod 1. 2x500m Row, rest while partner rows 2. Hip Stretches 3. Work up to a single of 80-85% of your max snatch METCON AMRAP 10:00 Full Snatch … Continue reading

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