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Dec202015

Monday December 21, 2015

Looook what's just around the corner!  The OPEN starts in Feb this year!  

 

 


HOLIDAY SCHEDULE

Christmas eve: reg schedule through noon class.  Closed at 3pm.

Christmas day: closed

Dec 26 - Dec 29: reg schedule

New year's eve:  reg schedule through noon class.  Closed at 3pm.

 

 

 

CROSSFIT

S&P Cycle: squat - pull - press - PULL - off

A. snatch: 1RM

B. 5 rounds for time:

  • 10-8-6-4-2 thrusters (135/95)
  • 5-4-3-2-1 bar muscle-ups

 

 

 

 

CSPORT 

A. 5 rounds: 

  • 10 bench press 
  • 10 pushups
  • 10 situps

B. 5 rounds:

  • 10 pullups
  • 10 single arm DB snatch ea. side
  • 10 situps 

C. 5 rounds:

  • 10 goblet squats
  • 10 reverse lunges ea. side
  • 10 situps

D. 5 rounds:

  • 500m row or 1600m wattbike
  • 10 burpee box jumps/step-ups

 

 

 

 

 

COMP   

*Schedule this week Mon-Wed, Thurs and Fri OFF, Sat fun tester.

A. Squat Snatch Build to 1RM

B. Front Squat (add chains if needed) 1-2 reps x 5 sets, 4 min

C1. Close Grip Bench Press  2-3 reps x 4 sets, 2 min

C2. Wtd Supinated Chin-ups @ 21X1, 2-3 x 4 sets, 2 min

+

3 sets:

15 T2B

15 KBS 70/53

rest 5 min

KIDS
*TBA

 

 

 

 

 

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Reader Comments (6)

A. 195
B. 4:41

December 21, 2015 | Unregistered CommenterDR

GET LIFTED El Paso, TX

A.Tempo OHS 5 Second down/5 Second Hold at bottom/5 Second up - worked up to 155#

B. 10 Min AMRAP rest 3 Mins and repeat
2 Muscle Ups - 4 HSPU-8 T2B

Got 9 Rounds total. Scaled 2 Muscle ups to 4 C2B

C. 3 Rounds for Time: 400M Run/25 GHDs/25 Strict Shoulder press with 35#KB
20:14 Rx

December 21, 2015 | Unregistered CommenterBenE

Class wod
A) 160 pr
B) 12:06 rx(ish)
Bar Muscle ups-3, 4, 3, 2, 1

December 21, 2015 | Unregistered CommenterBrad S.

Class WOD
A: 175#'s
B: 7:34 rxd

December 21, 2015 | Unregistered CommenterRoss

Class WOD

B). 8:16 (85# front squats and 10 wall balls each round @ 10#)
Then CSport part D

December 21, 2015 | Unregistered CommenterKat

Class WOD

A: 185#

B: DNF ... couldn't get the last bar muscle up

December 21, 2015 | Unregistered CommenterScott L

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