December 2020

Holiday Hours9:00a-12:00p Open Gym __________________________ CrossFit For load:Every 1:00 for 10:00 1 Power Clean + 1 Front Squat + 1 Hang Clean (make consistent increases) For time: 8-1-7-2-6-3-5-4Deadlift 225/155Box Jump Over 24/20Dumbbell Thruster 50/35_____________________________ Competitor 1 hour to establish:For load:Back Squat 1-1-1*start each set with 800m Bike For load:Strict Press 1-1-1*start each set with 400m […]

Upper Body For load: (constant load)Chest Press 8-1-7-2-6-3-5-4(alternate sets with a partner. keep rest short) For load: (constant load)Front Pulldown 8-1-7-2-6-3-5-4(alternate sets with a partner. keep rest short) For load: (constant load)Shoulder Press 8-1-7-2-6-3-5-4(alternate sets with a partner. keep rest short) For load: (constant load)Seated Row 8-1-7-2-6-3-5-4 (alternate sets with a partner. keep rest short)

CrossFit For load: Seated Row 15(L) 12(M) 10(MH) 8(H) *follow each round with 20 band pull apart 3 rounds for time: 250m Row 10 Shoulder Press 95/65250m Row 15 Dip250m Row 20 Push-up______________________________ Competitor For time:1 Mile Run Ring Drills20 Ring Scapular Pull-up15 Ring Kip10 Hips to Ring5 Assisted Strict Ring MU10 Assisted Muscle Down15

CrossFit For load:Tempo Back Squat (:04 ecc) 6(L) 6(M) 6(MH) 6(H) AMRAP 12:00 50′ Walking Lunge 20 Alternating Leg Step-up 50′ Walking Lunge 20 Single-Arm Dumbbell Snatch 50/35_______________________________ Competitor For load:Bench Press 12-12-12-12*follow each set with 10-15 triceps push-down 6 rounds for time:8 Toes to Bar10 KB Swing 53/3512 Hand Release Push-up3 rounds for time:

CrossFit For load:Blokz Bench 12(L) 10(M) 8(MH) 6(H) For total time: 1 round: 30 Pull-up 50 Sit-up 70 Double Under 2 rounds:20 Pull-up40 Sit-up60 Double Under 3 rounds: 10 Pull-up 20 Sit-up 30 Double Under________________________ Competitor 5 rounds for load: 1 Power Clean 2 Hang Power Clean3 Front Squat(rest 1:00 between rounds. make consistent increases)

Holiday Hours 9:00a-12:00p_________________________ Upper Body Chest Press 8×8 (M)(rest :30 between sets)Front Pulldown 8×8 (M)(rest :30 between sets) Shoulder Press 8×8 (M)(rest :30 between sets) Seated Row 8×8 (M)(rest :30 between sets) Seated Dip 8×8 (M)(rest :30 between sets) Upright Row 8×8 (M)(rest :30 between sets)__________________________ Sleds5 rounds:20yd Sled Push Shuttle 180/135(alternate shuttles with a

Gym Closed for Christmas

Holiday Hours:9:00a-12:00p___________________________ Upper Body 3 rounds:No rest between exercises.8-12 Incline Press 8-12 Pec Deck 8-12 Chest Press (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Rear Delt Fly 8-12 Seated Row(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Plate Raise 8-12 Shoulder Press8-12 Rear Delt Fly (alternate

CrossFit For load:Tempo Gorilla Row (:04 ecc) 10(L) 8(M) 6(MH) 4(H) AMRAP 20:00250m Row 25 Double under 200m Run 20 Sit-up_________________________ Competitor For time: 1000m Row50 Dumbbell Thruster 50/3530 Toes to Bar For time:30 Ring Muscle-up For time:1000m Ski Erg50 Kettlebell Swing 53/3530 GHD Sit-up___________________________ Weightlifting Clean Pull from blocks (BK)90% 1×3 100% 1×3110% 1×3

CrossFit For load:Tempo Bulgarian Split Squat (:04 ecc) 8(L) 6(M) 4(H)“Tommy Mac”2 rounds for time: 12 Burpee12 Thruster 115/7512 Burpee12 Power Snatch 12 Burpee 12 Push Jerk 12 Burpee 12 Hang Squat Clean 12 Burpee 12 Overhead Squat___________________________ Competitor 4 rounds for load:1 Power Snatch2 Hang Power Snatch3 Overhead Squat 3 rounds for time:400m Run50