Gym will be closed today. Spend time with your family and friends. Don’t count your macros, enjoy your day. Enjoy Life!
Merry Christmas!
Just a Wod today
This is long- no strength today. we are only open in the morning.
Hours are
Christmas Eve-
Classes at 5am, 6am, 9am, 10 am, then OPEN gym from 11am to 12 noon. No night classes
Christmas Day- Closed
New Year’s Eve- Classes at 5am, 6am, 9am, 10 am then open gym from 11am to 3pm. No night classes
New Year’s Day-Closed
Candy
5 rounds for time of:
20 pull-ups
40 push-ups
60 squats
OR
“Filthy 50’s”
For time:
50 Box jump, 24″/20″
50 Jumping pull-ups
50 Kettlebell swings, 53/35
50 Steps, Walking Lunge
50 Knees-to-elbows
50 Push press, 45/35
50 Toes to Bar
50 Wall ball shots, 20/14
50 Burpees
50 Double-unders
40 minute cap.. is anyone going to make it to the deadlift bar?? 4 minute rest required before the deadlift
Sunday Funday teams of 2 or 3
200 calories on the bike
175 Burpees
150 Snatches 95/65
125 wall balls
100 Slam Balls Over the Shoulder
75 Knees to elbow.. actually hit or elbows (or 125 sit ups)
50 Pistols or 100 air squats
25 Strict pull ups
Rest 4 minutes!!!
Then
30 deadlifts 315/205
Endurance is back… all that crappy Holiday food is piling up. Time to burn it off.
8am-
3 rounds for time
Run 1 mile
row 1600
Scaling 2 rounds or 1 round for beginners
9am- Mobility
10am-
partners
80back squats 135/95
60 toes to bar
50 cal bike
80 front squats115/75
60 toes to bar
50 cal bike
80 overhead squats 95/55
60 toes to bar
50 cal bike
We are going to jump right into technique work today at the top of each hour. If you want to stretch or row arrive a little early
Snatch technique work
0-1 Minutes 10 snatch grip high pulls
2-3 Minutes 10 Power position power snatches
3-4 minutes 8 hang position power snatches
4-5 Minutes 8 Power snatches from the shin-
The clock will continue to run. You have 20 minutes to work up to a heavy single power snatch.
Newer athletes we want you doing sets of 3 to 5 and drilling technique.
Have your bar ready for the workout by 25 after because that’s when we are starting. Every round is meant to be a sprint. You have 2 minutes of rest between rounds. Go all out every round.
Wod
10 1-minute rounds of:
10 burpees over the bar
Max reps of power snatches
Rest 2 minutes between rounds.
Men: 155 lb.
Women: 105 lb.
Scroll for scaling options.
Post number of snatches completed each round to comments.
Related:
• CrossFit WOD 180608 Tips With Rory McKernan
• The Power Snatch
Scaling
This interval workout contains rest periods so that each round can be treated as a sprint. Reduce the burpee reps so you’ll still have 20-30 seconds to snatch when you fatigue in later rounds. Pick a weight for the snatch that is moderate, yet still allows you to cycle several reps.
Intermediate Option
10 1-minute rounds of:
8 burpees over the bar
Max reps of power snatches
Rest 2 minutes between rounds.
Men: 135 lb.
Women: 95 lb.
Beginner Option
7 1-minute rounds of:
5 burpees over the bar
Max reps of power snatches
Rest 2 minutes between rounds.
Men: 65 lb.
Women: 45 lb.