December 31, 2018

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

Row for reps:

+/-100 - Push ups

+/-72 - KB swings

+/-131 - Burpees

+/-84 - Air squats

Three Touches

10 OHS W/PVC

  + Today's Warm-up Movements:

          *Mobilize any area you are tight

A. "12/31 New Year's Eve...

December 29, 2018

Weekly Warm-Up: 10 min. AMRAP   

     *Push-Ups x 10

      *Ring Rows x 10

A. “Any Minute”

Teams of 3 or 4:

On the Minute x 24 (6 Rounds)

Station 1 – 1 Round of “Cindy”

Station 2 – 10 Hang Power Snatches (95/65)

Station 3 – Max Calorie Bike

Station 4 – Rest

...

December 28, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Inchworm x 10

A. Back Squat

5 x 3 @75%

B. “Freezer Burn”

30*-25*-20*-15*-10*

Calorie Bike    (Calorie Row)

Russian Kettlebell Swings (70/53)

*10 Shuttle Sprints after each...

December 26, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Barbell Push Press x 10

A. Romanian Deadlift

3 x 8 

B.“First Degree”

3 Rounds:

30 Wallballs (20/14)

30 Sumo Deadlift High Pulls (75/55)

30 Box Jumps (24/20)

30 Push Pr...

December 25, 2018

Optional Home WOD

“Stocking Stuffer”

4 Rounds:

15 Burpees

20 Sit-ups

25 Air Squats

*HOLIDAY SCHEDULE:*

12/24 8:00amonly

12/25 closed    Merry Christmas!

12/26 8:00am & 5:30pm only

12:27-12/29 regular hours

12/31 5:30, 6:15, 9:00am only- no pm

1/1 8:00am only

December 24, 2018

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

Floor Touches

Butt Kickers

High Knees

Toe touches

10 Thrusters w/PVC

30 DUs/SUs

Three Touches

Skiers/Huggers

  + Today's Warm-up Movements:

          *KB/DB Single Arm Press 3 x 10 each 

A. (Optional) Push P...

December 22, 2018

Weekly Warm-Up: 10 min. AMRAP   

     *Single-Arm KB press x 10 each

      *Ring Rows x 10

A. “Take Off”

Teams of 3

For Time:

100/70 Calorie Row

100 Dumbbell Snatches (35/25)

100 Lateral Barbell Burpees

100 Thrusters (95/65)

100 Lateral Barbell Burpees

100 Du...

December 21, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Burgener Snatch Warm-UP

A. “12 Days of CrossFit”

1 Power Snatch (95/65)

2 Box Jumps (24/20)

3 Push Presses (95/65)

4 Toes to Bar

5 Hang Power Cleans (95/65)

6 Hand-Release...

December 20, 2018

 Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

          *Hip Swings x 10 each

            *3 Touches x 10

       

A. “Loose Cannon”

3 Rounds:

3:00 Calorie Row

2:00 Calorie Bike

1:00 Sit-Up...

December 19, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Calf Stretch x :20 each

            *Burgener Snatch Warm- Up

A. Drop Snatch

5 x 3 @ about 80%

B.“Double Decker”

AMRAP 15:00

15 Power Snatche...

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