Monthly Archives: December 2016

Sunday 01.01.17

Open Gym 10:00am – 12:00 noon

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Saturday 12.31.16

9:15am Team WOD AMRAP in 25:00 Share load for reps 10-15-20-25-30…… Clean & jerk Row for Cals Box Jump F = 75/55#;16/12” P = 115/75#; 20/16” C = 135/95#; 24/20” 10:00am Hero WOD – scale distances and loads to suit … Continue reading

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Friday 12.30.16

Warm Up 4 Round 10 PVC Good mornings 10 PVC Thrusters 10 PVC Front Squats Run 100m *Or with an empty bar Strength- 5rm deadlift MetCon – compare to 11.11 For Time 20 Kipping HSPU (Open Standard = 3” measurement) … Continue reading

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Thursday 12.29.16

Warm Up Run 400m 5 Rounds w/ an empty bar of the MisFit Snatch Complexes Strength – compare to 11.10 1RM MisFit Snatch Complex: Squat Snatch/Overhead Squat/Hang Squat Snatch/Overhead Squat MetCon -compare to 11.10 AMRAP 20:00 3 Rope Climbs 20 … Continue reading

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Wednesday 12.28.16

Warm Up 15-12-9 Lunges Calorie Row PVC Pass Throughs Strength – compare to 11.09 5RM Back Squat MetCon – compare to 11.09 For Time 80 Wallballs 80 Box Jump Overs Run 800m E: 40@14/10#; 40@12”/45# plate; 400m F: 60@14/10#; 60@16/12”; … Continue reading

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Tuesday 12.27.16

Warm Up AMRAP in 7:00 5 Empty Bar Strict Press 10 Box Jump 5 Empty Bar Push Jerk Strength – compare to 11/08 1RM Push Jerk MetCon – compare to 11/08 3 Rounds 20 Deadlifts 20 Calorie Row E: 95/65; … Continue reading

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Monday 12.26.16 – Re-Test Week – 8:30am and 12:00 only

We only have class today at 8:30am and 12:00 noon! Retesting Cycle 3 this week! Warm Up 2:00 of Couch Stretch 3 Rounds :45sec Squat Hold 12 Wall Balls Strength 1RM MisFit Clean Complex: Power Clean/Push Jerk/Front Squat/Hang Squat Clean/ … Continue reading

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Sunday 12.25.16

Open Gym 10:00am – 12:00 noon

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Saturday 12.24.16

12 Days of CrossFit 1525 Christmas performed like the song: 1 2,1 3,2,1 4,3,2,1 5,4,3,2,1 6,5,4,3,2,1…….finish with 12, 11, 10. 9. 8. 7. 6. 5. 4. 3. 2. 1 1 Wall Climb 2 Snatches 3 Thrusters 4 Pull-ups 5 Burpees … Continue reading

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Friday 12.23.16 – 5:30am, 8:30am, noon, 4:30pm only today

Today we will have the following classes: 5:30am 8:30am noon 4:30pm Warm Up 2:00 of Pigeon Pose 3 rounds 12 KB Swings 6 Push ups Strength Deadlift 15-15-15-, Goal is: Heavy, Smooth, and Unbroken HEAVIER THAN WEEK 3 MetCon For … Continue reading

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