Happy New Year!
9:00a-12:00p Open Gym
Archives for 2018
Monday 12/31/18
Gym Closes at 6p
CrossFit
For load:
Thruster 5×5
(constant load)
For time:
50 Double Under
50 T2B
50 Double Under
50 Burpees to Plate
50 Double Under
50 KB Swing 53/35
50 Double Under
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Competitor 1&2
Snatch
70% 2×2
75% 1×1
80% 5×1
“Fran”
For time:
For time:
21-15-9
Thruster 95/65
Pull-up
“Lactic Ladders”
5 rounds for total calories:
:10 Row
:50 Rest
:20 Row
:40 Rest
:30 Row
:30 Rest
:40 Row
:20 Rest
:50 Row
:10 Rest
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Weightlifting
Snatch
80% 5×1
Clean & Jerk
80% 5×1
Front Squat
Build to a heavy: 2×3
“Fill the unforgiving minute with sixty seconds worth of distance run.”
~Rudyard Kipling
~Rudyard Kipling
Saturday 12/29/18
7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
10:00a CrossFit
11:00a CrossFit
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Weightlifting
Snatch
85% 4×1
Clean & Jerk
85% 4×1
Front Squat
80% 3×2
Friday 12/28/18
CrossFit
Skill
Double under
“Cindy”
AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Air Squats
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Competitor 1&2
For load:
10:00 to complete:
5 Snatch
25 Burpee
4 Snatch
25 Burpee
3 Snatch
25 Burpee
2 Snatch
25 Burpee
1 Snatch
(constant load)
For load:
Every 1:00 for 10:00
1 Power Clean + 2 Push Press + 1 Jerk
*start every minute with 20 double under
(increase 10lbs/5lbs each set)
For load:
10:00 to complete:
5 Back Squat
25 Air Squat
4 Back Squat
25 Air Squat
3 Back Squat
25 Air Squat
2 Back Squat
25 Air Squat
1 Back Squat
(constant load)
“I’m trying to climb up both walls at once.”
~Charles Olson
~Charles Olson
Thursday 12/27/18
Upper Body (8a/9a/5p)
For load:
Single-Arm Hammer Strength Front Pulldown 3×8
(alternate rounds with a partner)
For load:
Hammer Strength Chest Press 6×8
(alternate rounds with a partner)
For load:
Single-Arm Hammer Strength Seated Row 3×8
(alternate rounds with a partner)
For load:
Nautilus Shoulder Press 6×8
(alternate rounds with a partner)
For load:
Single-Arm Hammer Strength Low Row 3×8
(alternate rounds with a partner)
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Sleds (6p)
120yd Sled Push Shuttle 90/45
90yd Sled Push Shuttle 135/90
60yd Sled Push Shuttle 180/135
30yd Sled Push Shuttle 225/180
(alternate shuttles with a partner)
800m Recovery Jog
30yd Sled Push Shuttle 225/180
60yd Sled Push Shuttle 180/135
90yd Sled Push Shuttle 135/90
120yd Sled Push Shuttle 90/45
(alternate shuttles with a partner)
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FitEssentials (6p)
Sleds
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Weightlifting (5p)
Power Snatch + Snatch
Work up to Heavy 1+1
Power Clean + Push Press
Work up to Heavy 1+1
Jerk
80% 4×2
“I can calculate the motion of heavenly bodies, but not the madness of people.”
~Isaac Newton
~Isaac Newton
Wednesday 12/26/18
9:00a-12:00p Open Gym
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Weightlifting
Snatch
80% 2.1.2
85% 1.2.1
Clean + Jerk
80% 1+1, 1+2, 2+1
85% 2+1, 1+2, 1+1
Front Squat
Work up to Heavy 2×3
Tuesday 12/25/18
Closed for Christmas
Monday 12/24/18
Christmas Eve Hours
9:00a-12:00p Open Gym
9:00a-12:00p Open Gym
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“Twelve Days of Christmas”
1 Wall Walk
2 Toes to Bar
3 Box Jump Over 20″
4 Pull-up
5 Burpee
6 Kettlebell Swing 53/35
7 Goblet Squat 53/35
8 Dumbbell Snatch (each arm) 50/35
9 Wall Ball Shot 20/14
10 Lunge (each leg)
11 Ball Slam 20/14
12 Dumbbell Thruster 50/35
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–
“A BadAndy Christmas”
1 50m Run
2 Ring Muscle-up
3 Thruster 95/65
4 Push Press 95/65
5 Overhead Squat 95/65
6 Pull-up
7 Toes to Bar
8 Burpee to a 6″ reach
9 Pistol (alt legs)
10 Kettlebell Swing 53/35
11 Goblet Squat
12 Wall Walk
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–
Weightlifting
Snatch
80% 3×1
Snatch
80% 3×1
–
Clean & Jerk
80% 3×1
80% 3×1
–
Back Squat
80% 3×2
80% 3×2
