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
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
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
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
Saturday, December 27, 2008
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
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
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
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
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