W.O.D.s

Holiday Hours!7:00a-Noon – Open Game ____________________ UPPER BODYMachine Shoulder Press3×20 (M) Wide Grip Pulldown3×20 (M) Triceps Kickback4×15 (M) Bisolator4×15 (M) Multi-Triceps5×10 (M) Multi-Biceps5×10 (M) __________________ WEIGHTLIFTINGPause Power Snatch (:02 in recieving position)3-3-3-3-3 Build to a medium load:2 Power Clean + 2 Push Jerk(choose number of sets) Clean Pull90% 4×4 Barbell Bent Row8-8-8-8 Nautilus Ab3×20 (M) […]

Merry Christmas! The Gym is closed today.

HOLIDAY HOURS7:00a-Noon ____________________ CROSSFIT“12 Days of Christmas”For time:1 Clean & Jerk 135/95200m Run3 Front Squat 135/954 Pull-up5 Burpee6 Toes to Bar7 Wall Ball Shot 20/148 Deadlift 135/959 Calorie Assault Bike10 Single-Arm Devil Press 50/3511 Shoulder to Overhead 135/9512 Wall Walk ___________________ STRONGFITWeek 12 rounds: (very light)8 Step Down8 Single Leg RDL8 Cossack Squat Machine Squat15(L)

CROSSFIT“Darst Vader”5 rounds for time with a partner:400m Run (together)40 Calorie Row40 Push-up40 Russian KB Swing 53/35 ___________________ STRONGFITWeek 12 rounds: (very light)12 Seated Arc Raise12 Lying Side Adduction12 H-Raise Dumbbell Bench Press15(L) 12(M) 10(MH) 8(H) Single-Arm Dumbbell Row15(L) 12(M) 10(MH) 8(H) 15-12-10-8Dumbbell Incline PressProne Incline Dumbbell Row(alternate rounds with a partner) 15-12-10-8Dumbbell PulloverDumbbell Fly(alternate

SLEDS80m Sled Pull Shuttle 4 rounds:40m Sled Push Shuttle(alternate shuttles with a partner) 80m Sled Pull Shuttle 4 rounds:40m Sled Push Shuttle(alternate shuttles with a partner) 80m Sled Pull Shuttle ______________________ WEIGHTLIFTINGDon’t exceed 70%:Every 1:00 for 10:001 Snatch High Pull + 1 Power Snatch + 1 Drop Snatch Don’t exceed 70%:Every 1:00 for 10:001 Power

CROSSFITDeadlift4×6 (H) For time:42-30-18Steps DB Walking Lunge (1×50/35)Calorie Assault Bike ______________________ STRONGFITWeek 32 rounds: (very light)10 Single Leg RDL10 Press-up10 Slow Mountain Cliimber Trap Bar Deadlift10(L) 8(M) 6(MH) 4(H) 2 rounds:80m Sled Pull Shuttle20m Farmers Carry60m Sled Pull Shuttle40m Farmers Carry40m Sled Pull Shuttle60m Farmers Carry20m Sled Pull Shuttle80m Farmers Carry(alternate rounds with a partner)

UPPER BODY3 rounds:No rest between exerises.8-12 Pec Deck8-12 Chest Press(alternate rounds with a partner) 3 rounds:No rest between exerises.8-12 Rear Delt Fly8-12 Seated Row(alternate rounds with a partner) 3 rounds:No rest between exerises.8-12 Lateral Raise8-12 Shoulder Press(alternate rounds with a partner) 3 rounds:No rest between exerises.8-12 Pullover8-12 Supnated Pulldown(alternate rounds with a partner) 3 rounds:No

CROSSFIT5 sets:Max Strict Pull-up (unbroken)Max Strict Dip (unbroken)(rest 2:00 between sets) With a partner for total reps:AMRAP 12:001-2-3-4-5-6-7-8-9-10-etc…Burpee Over the BarPower Clean 135/95(alternate rounds with a partner) _____________________ STRONGFITWeek 32 rounds: (very light)12 Lying Side Shoulder Adduction12 Single-Arm Pullover12 Supine Scaption Chest Press12(L) 10(M) 8(MH) 6(H) Lat Pulldown12(L) 10(M) 8(MH) 6(H) 3 rounds:No rest between

CROSSFITBack Squat4×6 (H) For time:1000/800m Row400m Run50 Wall Ball Shot 20/14400m Run50 Wall Ball Shot400m Run1000/800m Row ____________________ STRONGFITWeek 32 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating) 10-9-8-7-6-5-4-3-2-1Russian Kettlebell SwingGoblet Squat 21-15-9Leg PressHip Thrust Side Plank Hold3x (pick time) __________________ COMPETITORPush Press + Push Jerk + Split Jerk90% 3(1+1+1)(% based off

CROSSFITStrict Press4×6 (H) 10 rounds for time:5 Toes to Bar10 Push-up15 Double Under _______________________ STRONGFITWeek 32 rounds: (light)12 Plate Circles (both directions)12 Plate Side to Side (over and back is one)12 Overhead Triceps Extension 3 rounds:No rest between exercises.8-12 Dumbbell Incline Press8-12 Dumbbell Pullover8-12 Dumbbell Bench Press(alternate rounds with a partner) 3 rounds:No rest between