WOD

Leah's Good Bye Party

Leah’s Good Bye Party

Strength (or Strenth if that’s your thing)
10 minutes skill work on power clean, go heavier as long as your technique stays good.

Conditioning
“Big Hippo”
21 – 15 – 9 – 15 – 21
Power Cleans (135/95)
Pushups
40 Double-Unders after each round

Leah's Last Class

Leah’s Last Class

“Weightlifting Wednesday”

Pause Overhead Squat
Build to a Heavy Single

Snatch Balance
Build to a Heavy Single

Squat Snatch
Build to a Heavy Single

RossFit” – CrossFit Journal – [video]

P1020085

Workout of the Day

Strength/Skill
10 minutes work up to heavy set of 5 Deadlift.

Conditioning
“Task Priority”
Teams of 2, 3 rounds:
40 Wall Balls (20/14)
40 Sumo-Deadlift High Pulls (75/55)
40 Box Jumps Overs (24/20)
40 Burpees
40 Calorie Row
Rest 1:00 Between Rounds

Bad Santa

Bad Santa

Strength/Skill
For 15 minutes practice C&J, and work up to heavy single.
Then take the weight you will use in the workout and do 6 C&J & 6 TTB as fast as possible. Rest 5 minutes, then

“Open 13.4″
Climbing Ladder for 7 Minutes:
3 Clean and Jerks (135/95), 3 Toes to Bar
6 Clean and Jerks (135/95), 6 Toes to Bar
9 Clean and Jerks (135/95), 9 Toes to Bar
Continue to add 3 repetitions per round until the 7 Minute Cap

Mobility Comes First with Coach Burgener – [video]

P1020038

Workout of the Day

Strength:
15 mins to find a heavy Hang Snatch x1 
(Yes, squat…)

Conditioning:
“Hollandaise”
8 min AMRAP
3 Power Snatches (95/65), 3 Box Jump Overs (24/20)
6 Power Snatches (95/65), 6 Box Jump Overs (24/20)
9 Power Snatches (95/65), 9 Box Jump Overs (24/20)
Continue to add 3 reps per round until time is called.

Recovering or Resting?

P1020041

Workout of the Day

Strength:
10 min EMOM do 2 heavy DL

Conditioning:
15-12-9
TTB*
HR Push Ups (30-24-18)
300 Meter Row after Each Round

*TTR is the mod.

Better Butts

P1020030

Workout of the Day

EMOM x10
12 Wall Ball Shots (20/14)*

-Rest 5 Mins-

21-15-09
GHD Sit Ups (30-25-20 AbMat)
Burpees

*EMOM is terminated if/when you’re unable to complete the reps required for the round. Score is X/10.
**Larger groups should stagger heats by 5 mins for equipment and space.

ENJOY!!

Hip extension in the push jerk with Doug Zakaras – [video]

P1020038

Workout of the Day

Appetizer:
5 min AMRAP
10 Air Squats
10 Perfect Ring Dips

-Rest 5 mins-

For Time (w/Partner):

“Team Jack”
20 min AMRAP
10 Push Presses (115/80)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)

Partners are to alternate rounds.

P1020022

Workout of the Day

7 min AMRAP:
5 Squat Cleans (155/105)
5 Bar Muscle-Ups*
5 Box Jumps (30/24)

-Rest 3 mins-

For Time:
18 – 12 – 6
Deadlift (275/185)
Strict Handstand Pushup**

*We’ll take 5 ring MU, 5 assisted BMU, or 10 CTB PU.
**Mods will be, Kipping HSPU, or DB Push Press (50/35)

Dr. Mike & brother after FGB

Dr. Mike & brother after FGB

 

Workout of the Day

3 rounds:
800 Meter Run
30 Squat Cleans (95/65)
30 Bar-Facing Burpees

Squat stance with Denise Thomas – [video]


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