Yoga
630pm to 730pm
CrossFit
A, Warm Up
B, Strict Press
5 sets of 5 reps
C, For Time
50 Air Squats (butt to ball)
10 Burpees (hand release)
40 Sit Ups
10 Burpees
30 Double Unders (90 singles)
10 Burpees
20 KB Swings 53/35
10 Burpees
10 DB Lungesters 50/35
10 Burpees
20 KB Swings
10 Burpees
30 Double Unders
10 Burpees
40 Sit Ups
10 Burpees
50 Air Squats
CrossFit
A, Warm Up
B, “12/31”
31 - DB Hang Power Cleans 35/25
31 - Pull Ups
31 - DB Push Press
31 - Wall Balls
31 - Box Jumps
31 - Toes to bar
31 - DB Snatch
31 - Double Unders (93 singles)
31 - DB Alternating Reverse Step Lunge
31 - DB Thrusters
31 - Burpees over DBs
31 - Calorie Row
(31 Minute Time Cap)
CrossFit
A, Warm Up
B, Crossfit with Coach Peggy
10am to 11am
Lift
7am to 830am
CrossFit
830am to 930am
A, Warm Up
B, 2 Rounds for Time of
(Teams of 2, one working and one resting)
24 Box Jumps
12 Hang Cleans
24 Box Jumps
12 Push Jerk
24 Box Jumps
12 Thrusters
24 Box Jumps
12 Power Snatch
No Office Yoga.
CrossFit
A, Warm Up
B, Deadlifts
Every 90 seconds for 3 reps, 5 sets with a 21X1 Tempo
C. 4 - 3 minute AMRAPS w/3 minutes rest between AMRAPS (cfne)
Part 1, 3 minute amrap of
21 Deadlift 135/95
21 Bar over Burpees
Remaining time in 3 minutes Max Double Unders
rest 3 minutes
Part 2, 3 minute amrap of
18 Deadlifts 155/105
18 Bar over Burpees
Remaining time in 3 minutes Max Double Unders
rest 3 minutes
Part 3, 3 minute amrap of
15 Deadlifts 185/135
15 Bar over Burpees
Remaining time in 3 minutes Max Double Unders
rest 3 minutes
Part 4, 3 minute amrap of
12 Deadlifts 225/155
12 Bar over Burpees
Remaining time in 3 minutes Max Double Unders
(the deadlifts and burpees are the "buy in". your score is how many double unders you can get in the time remaining after completing "buy in". so you will only do the deadlift and burpees one time in each part.)
CrossFit
A, Warm Up
B, Front / Back Squat
Every minute on the minute for 12 minutes
C, 12 Minute EMOM of
1 - Max Calories Rower (30 seconds)
2 - Max Barbell Push Press 95/65 (30 seconds)
Yoga
630pm to 730pm
CrossFit
A, Warm Up
B, Power Snatch complex
C, For Time
18 - 15 - 12 of
Power Snatch
Box Jumps
then
15 - 12 - 9 of
Overhead Squat
Pull Ups
CrossFit
A, Warm Up
B, “12 Days of Christmas”
1 – DB Lungester
2 – DB Renegade Row (1 rt/lt)
3 – DB Devil Press
4 – HSPU
5 – Toes to Bar
6 – Pull Ups
7 – Box Jump
8 – Wall Balls
9 - Double Unders (27 singles)
10 - Calories on Rower
11 – DB Snatch (11rt/lt)
12 - DB Man Makers
Perform movements in order and as the “12 Days of Christmas” song goes.
CrossFit
10am to 11am
with Coach Peggy
The week of Christmas Schedule
We are Closed December 25 (Christmas Day). That’s it.
All other classes remain the same.
Lift
7am to 830am
CrossFit
830am to 930am
A, Warm Up
B, 20 Minute AMRAP of
(Teams of 2 one working and one resting)
20 DB Snatch 50/35 (10 rt/lt)
20 Box Jumps 24/20
20 KB Swings 53/35
20 Wall Balls 20/14
CrossFit
A, Warm Up
B, Power Clean Complex
C, 21 - 15 - 9 of
Power Cleans
Pull Ups
Front Squat
Bar over Burpees
Push Jerk
No Office Yoga
CrossFit
A, Warm Up
B, Front/Back Squats
On the Minute x 12
C, 12 Minute AMRAP of
25 Double Unders (75 singles)
10 Thrusters 75/55
25 Double Unders
10 Pull Ups
Yoga
630pm to 730pm
CrossFit
A, Warm Up
B, Strict Press
C, EMOM x 16
1 - 14/12 Calorie Row
2 - 15 KB Swing 53/35
3 - 200 Meter Run
4 - Rest
CrossFit
A, Warm Up
B, Deadlift/Ring Dips
Every 2 minutes
C, 10 Rounds for Time of
5 Deadlifts 155/105
5 Bar over Burpees
5 Toes to Bar
CrossFit
A, Warm Up
B, Snatch Complex
C, “Play Ball” (cfne)
10 Power Snatch
20 Box Jump Overs 24/20
30 Wall Balls 20/14
No Office Yoga
CrossFit
CrossFit with Peggy
10am to 11am
Lift
7am to 830am
CrossFit
830am to 930am
A, Warm Up
B, “Santiago” (Saturday January 16 2015, completed previously)
Teams of 2 (one working, one resting)
7 Rounds of
18 DB Hang Squat Cleans 35/25
18 Pull Ups
10 Power Cleans 135/95
10 HSPU
U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, IL, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, GA, died on July 18, 2010, in Bagram, Afghanistan.
He is survived by his wife, Mandy, sons Hannibal, Desmond, and Darian, and parents Anibal and Maria.
The "Santiago" Hero WOD was first posted on crossfit.com as the workout of the day for Saturday, September 24, 2011 (110924).
CrossFit
A, Warm Up
B, Tabata
Office Yoga
12pm to 1245pm
CrossFit
A, Warm Up
B, Power Snatch Complex
C, For Time
3 Rounds of
10 Power Snatch 75/55
10 Pull Ups
then
3 Rounds of
10 Power Snatch
10 Toes to Bar
CrossFit
A, Warm Up
B, Power Clean Complex
C, 3 Rounds of
40 Double Unders (80 Singles)
20 Hang Power Cleans 95/65
40 Double Unders
20 Push Press
40 Double Unders
20 Wall Balls
