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Lifting Ourselves and One Another

Monthly Archives: December 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!

Comments: 11

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!

Comments: 15

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!

Comments: 14

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!

Comments: 11

Thursday, December 27, 2012

As many rounds in 20 minutes:
5 Strict Pull-ups
10 Box Jumps – 24”/20”
15 DB Deadlift – 45#/30#/hand
Coachs notes: Post rounds and reps complete to comments.
Compare to May 6, 2012

Important Notice – please see our Holiday Schedule to find out when we’re open during the holidays!!

Comments: 15

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!!

Comments: 14

Tuesday, December 25, 2012

Merry Christmas!!

Merry Christmas!!

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!!

Comments: 6

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!!

Comments: 8

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!!

Comments: 17

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!!

Comments: 12