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Monthly Archives: December 2008

Wednesday, December 31, 2008

30 Muscle-Ups for Time

  Coach’s notes:  Post time to complete to comments. 

Compare to November 17, 2008 

Holiday Schedule:

Wednesday December 24th classes at 10am and 11am only – no evening classes.

Thursday December 25th – no class.

Friday December 26th  to 30th  – classes as usual.

Wednesday December 31st – 10am,11am,12pm – no evening class.

Thursday January 1st – class as usual

 

Comments: 11

Tuesday, December 30, 2008

With a 15 minute time limit perform: 

2000m Row

 AMRAP Burpees 

Coach’s notes: Post 2000m row time and number of burpees to comments.

 Holiday Schedule:

Wednesday December 24th classes at 10am and 11am only – no evening classes.

Thursday December 25th – no class.

Friday December 26th  to 30th  – classes as usual.

Wednesday December 31st – 10am,11am,12pm – no evening class.

Thursday January 1st – class as usual

 

 

Comments: 6

Monday, December 29, 2008

Clean and Jerk – 2, 2, 2, 2, 2, 2 

Coach’s notes:  Post load for all sets to comments.

Compare to August 27, 2008

 Holiday Schedule:

Wednesday December 24th classes at 10am and 11am only – no evening classes.

Thursday December 25th – no class.

Friday December 26th  to 30th  – classes as usual.

Wednesday December 31st – 10am,11am,12pm – no evening class.

Thursday January 1st – class as usual

 

Comments: 5

Sunday, December 28, 2008

3 minutes of each for reps: 

Row (cal)

Shoulder Press

Jumping Pull-Ups

Wallball

Back Extension 

Coach’s notes: Guys use 65 and gals 45 for shoulder press, and 20 and 12 lbs respectively for wallball.  Post number of reps for each exercise and total to comments.

 Holiday Schedule:

Wednesday December 24th classes at 10am and 11am only – no evening classes.

Thursday December 25th – no class.

Friday December 26th  to 30th  – classes as usual.

Wednesday December 31st – 10am,11am,12pm – no evening class.

Thursday January 1st – class as usual

Comments: 8

Saturday, December 27, 2008

Meredith

21, 18, 15, 12, 9, 6, 3 

Power Snatch

Double Unders

20” Box Jump 

Coach’s notes: Guys use 65 lbs. and gals use 45lbs.  Remember the power snatch comes from the floor but ends in a partial squat (i.e. catch it as high as you can).  Post time to complete to comments. 

Compare to March 31, 2008 

Holiday Schedule:

Wednesday December 24th classes at 10am and 11am only – no evening classes.

Thursday December 25th – no class.

Friday December 26th  to 30th  – classes as usual.

Wednesday December 31st – 10am,11am,12pm – no evening class.

Thursday January 1st – class as usual

 

Comments: 6

Friday, December 26, 2008

10 rounds for time:

10 pull-ups

10 push-ups

  

Coach’s notes: Post time to complete to comments.

Holiday Schedule:

Wednesday December 24th classes at 10am and 11am only – no evening classes.

Thursday December 25th – no class.

Friday December 26th  to 30th  – classes as usual.

Wednesday December 31st – 10am,11am,12pm – no evening class.

Thursday January 1st – class as usual

Comments: 8

Thursday, December 25, 2008

10 rounds for reps: 

Squats 1:00 minute

Rest 1:00 minute 

Coach’s notes: No equipment required, so get the whole family in on this one.  WARNING – this workout may cause extreme muscle soreness!  Post number of reps per set and total for all ten rounds to comments.  Merry Christmas Crossfitters!

Holiday Schedule:

Wednesday December 24th classes at 10am and 11am only – no evening classes.

Thursday December 25th – no class.

Friday December 26th  to 30th  – classes as usual.

Wednesday December 31st – 10am,11am,12pm – no evening class.

Thursday January 1st – class as usual

 

Comments: 6

Wednesday, December 24, 2008

For time:

75 Knees to Elbows

+ Shoulder Press

  Coach’s notes: Start with you knees to elbows and perform as many as you can.  As soon as you break and each time you have to break up the set of 75 K to E’s, perform 20 shoulder press.  Load for the shoulder press is 75lbs for guys and 45 for gals.  Post the total time to complete and the number of sets of shoulder press completed.

Holiday Schedule:

Wednesday December 24th classes at 10am and 11am only – no evening classes.

Thursday December 25th – no class.

Friday December 26th  to 30th  – classes as usual.

Wednesday December 31st – 10am,11am,12pm – no evening class.

Thursday January 1st – class as usual

 

Comments: 12

Tuesday, December 23, 2008

Snatch Balance – 2, 2, 2, 2, 2, 2, 2

  

Coach’s notes: Post load for each set to comments.

Holiday Schedule: Wednesday December 24th classes at 10am and 11am only – no evening classes Thursday December 25th – no class Friday December 26th  to 30th  – classes as usual Wednesday December 31st – 10am,11am,12pm – no evening class Thursday January 1st – class as

  Compare to October 10, 2008 

 

No Comments

Monday, December 22, 2008

 

1 round for time: 

300 Walking Lunges

150 Sit-ups

75 Box Jumps 

Coach’s notes: Guys use 20 and gals 15 inches for the box jump.  Post time to complete to comments.

 

Comments: 8