December 2014

12:00p-2:00p Open Gym

CrossFit For time in teams of 3: 1000yrd Shuttle Sprint (25 x 40yrd) 800yrd Dog Sled Push (20 x 40yrd) 180/135 600 Double unders ______________________ CrossFit Competitor For time: 1 Legless Rope Climb 2 Rope Climbs 1 Legless Rope Climb 2 Rope Climbs 1 Legless Rope Climb (alternate rounds with a partner) For total reps:

CrossFit Rest ____________________ CrossFit Competitor Rest ____________________ Weightlifting Muscle Snatch + Snatch 70% 1+2, 1+2, 1+2, 1+2 Clean + Push Press 80% 1+2, 1+2, 1+2, 1+2 Rack Jerk 80% 2×3 85% 3×2 Back Extensions 4×10 -choose weight- Weighted Plank Hold Accumulate 3:00 -choose weight- “If you could kick the person in the pants responsible for

CrossFit “Upside Down Lactic Ladders” 5 rounds for total Calories: :50 Row :10 Rest :40 Row :20 Rest :30 Row :30 Rest :20 Row :40 Rest :10 Row :50 Rest ___________________ CrossFit Competitor 5 rounds for total reps: Ring Muscle-ups (rest :30) Back Squat 90% 1×1 75% 1×6 90% 1×1 80% 1×5 90% 1×1 85%

CrossFit “The Dark Horse Special” For time: 30 Handstand Push-ups 40 Pull-ups 50 Kettlebell Swings 60 Sit-ups 70 Burpees _____________________ CrossFit Competitor “Flight Simulator” 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double unders (unbroken) “Upside Down Lactic Ladders” 5 rounds for total Calories: :50 Row :10 Rest :40 Row :20 Rest :30 Row :30 Rest :20 Row :40 Rest :10 Row

CrossFit AMRAP 1:00 Rope Climb For load: Power Clean 3-3-2-2-2 (rest as needed) For load: Bench Press 5-5-3-3-3 (rest as needed) For load: Overhead Squat 3-3-2-2-2 (rest as needed) AMRAP 1:00 Rope Climb _____________________ CrossFit Competitor Snatch 85% 1×1 75% 1×2 85% 1×1 75% 1×2 85% 1×1 75% 1×2 Clean 85% 1×1 75% 1×2 85%

CrossFit “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Score for each exercise is the lowest number of reps completed in any set. __________________ CrossFit Competitor For load: Every 1:00 for 10:00 1 Hang Power Clean + 1 Thruster

CrossFit Rest ___________________ CrossFit Competitor Rest ___________________ Weightlifting Snatch (hip) 70% 4×3 Clean 70% 4×3 Rack Jerk 80% 4×3 50m Sprints 50% 2×1 70% 2×1 90% 2×1 “It’s fine to celebrate success but it is more important to heed the lessons of failure.” ~Bill Gates  

CrossFit With a partner for time: 1 Mile Run with a Kettlebell (30 swings every 200m.  share the work anyhow.  both run) Kettlebell Weights: 2 Males 53lbs 1 Male & 1 Female 44lbs 2 Females 35lbs _____________________ CrossFit Competitor For time: 1 Legless Rope Climb 2 Rope Climbs 1 Legless Rope Climb 2 Rope Climbs

CrossFit AMRAP 1:00 Double unders For load: Power Clean 3-3-3-3-3 (rest as needed) For load: Bench Press 5-5-5-5-5 (rest as needed) For load: Overhead Squat 3-3-3-3-3 (rest as needed) AMRAP 1:00 Double unders _____________________ CrossFit Competitor For time: 5k Row PNF Stretch _____________________ Weightlifting Power Snatch 80% 2×3 85% 3×2 Power Clean + Power Jerk