Yearly Archives: 2012
Monday, December 31, 2012
1 Round for time:
3 Rope climbs
30 Burpees over a Box – 20” for all
2 Rope Climbs
40 Alternating Pistols
1 Rope Climb
50 Toes to Bar
Coach’s notes: Post time to complete to comments. Happy New Year’s Eve CFC Crew.
Important Notice – please see our Holiday Schedule to find out when we’re open during the holidays!
Sunday, December 30, 2012
Tabata Intervals for Reps:
1. SDLHP (Sumo Deadlift High Pull) – 75#/45#
2. Medicine Ball Clean – 20#/14#
3. Barbell Shoulder Press – 75#/45#
4. Back (hip) Extension
Coach’s notes: Post reps per set, totals per exercise and total of all reps to comments.
Compare to June 15, 2012
Important Notice – please see our Holiday Schedule to find out when we’re open during the holidays!
Saturday, December 29, 2012
Front Squat – 2, 2, 2, 1, 1, 1, 1, rest as needed
Compare to September 6, 2012
Coach’s notes: Post loads for all sets to comments.
Important Notice – please see our Holiday Schedule to find out when we’re open during the holidays!
Friday, December 28, 2012
6 rounds for meters and reps:
Row 60 seconds
AMRAP (As Many Reps As Possible) HSPU’s (Handstand Push-ups) in 60 seconds
Rest 3:00
Coach’s notes: Post results to comments.
Important Notice – please see our Holiday Schedule to find out when we’re open during the holidays!
Thursday, December 27, 2012
Important Notice – please see our Holiday Schedule to find out when we’re open during the holidays!!
Wednesday, December 26, 2012
Clean and Jerk – 2, 2, 2, 2, 2, 2, rest as needed
Compare to July 3, 2012
Coach’s notes: Post loads for all sets to comments.
Important Notice – please see our Holiday Schedule to find out when we’re open during the holidays!!
Tuesday, December 25, 2012
2 rounds:
A. AMRAP (As Many Reps As Possible) Unbroken Sit ups in 1 set
B. AMRAP Unbroken Push Ups in 1 set
C. AMSAP (As Many Seconds As Possible) Handstand Hold
Rest 1:00
Coach’s notes: Absolutely no pause whatsoever in sets A and B. See how many family members you can convince to join you. I recommend you do this BEFORE the turkey! Post reps per set and time f0r the handstand holds to comments. Merry Christmas everyone!!
Important Notice – please see our Holiday Schedule to find out when we’re open during the holidays!!
Monday, December 24, 2012
Three rounds for time of:
50 Squats
7 Bar muscle-ups
135 pound Hang power snatch, 10 reps
Coach’s notes: Post time to compete to comments. This is the WOD from Crossfit.com, comment on the main site as well. One more day until Santa comes!!!!!!!!
Important Reminder – one more sleep until Christmas!!! So, our holiday schedule will be in effect. Click here to see when we’ll be having classes over the week and into the New Year. Merry Christmas and Happy New Year!!
Sunday, December 23, 2012
A. Row 1000 m for time.
Compare to February 19, 2011
B. Back (hip) Extension – 15-20 reps @ 2020 X 5 sets, rest 90s
Coach’s notes: Post time to complete row and notes for back extension to comments.
Important Reminder – Christmas is just 2 sleeps away!! So, our holiday schedule will be in effect. Click here to see when we’ll be having classes over the next week and into the New Year. Merry Christmas and Happy New Year!!
Saturday, December 22, 2012
7 rounds for time(s):
60 seconds Dumbbell Farmer’s Hold – 45#/30#/hand
30 seconds Chin Over Bar Stattic Hold
15 Dumbbell Push Press – 45#/30#/hand
Rest 1:00
Coach’s notes: Post time to complete each round and total working time to comments.
Important Reminder – Christmas is just 3 sleeps away!! So, our holiday schedule will be in effect. Click here to see when we’ll be having classes over the next week and into the New Year. Merry Christmas and Happy New Year!!