Free Beginner CrossFit – 12:00pm REGISTER
Skill and mobility class Saturday at 1:15pm!! We will be working on Pistols and Ankle flexibility!
Strength:
E3MOM 15
Back Squats
1: 3 @80-85%
2: 2 @85-90%
3: 1 @90-95%
4: 1 @95-100%+
5: 1 @95-100%++
Conditioning:
EMOM 12
1: 20 Push Press (95/65) (Fx: 75/55) (Rx+: 135/95)
2: AMRAP Box Jump Overs (24/20)
3: AMRAP Calorie Ski Erg
4: Rest
Skills and Mobility Class this Saturday at 1:15pm. We will be working on Pistols and Ankle Flexibility
Conditioning:
Every 1:30 For 3 Rounds
1: 20/15 Calorie Assault Bike (Fx: 15/10)
2: 20 Farmers Carry Walking Lunges (24/16) (Fx: 16/12) (Rx+: 32/24)
3: 15 Tempo Dumbbell Bench Press (30×1) (A)
4: 15 GHD Sit Ups (Fx: Weighted Sit Ups)
5: 10 Pendlay Rows (A)
6: 10 Bear Crawl Bird Dogs (Fx: Bird Dogs)
7: 5 Burpee Broad Jumps
8: 5 Power Cleans @75 – 80%
Congratulations to our member Ryan and his fiancée Laura on their engagement this past weekend!! We wish you two the best and we are so happy for you!! 🙂
Strength:
E2MOM 10
4 Strict Press (↑)
Conditioning:
E4MOM 16
400m Run, Row, or Ski
5 Squat Snatches
Squat Snatch Weights Each Round:
1: (95/65) (Fx: 75/55) (Rx+: 135/95)
2: (115/80) (Fx: 95/65) (Rx+: 155/105)
3: (135/95) (Fx: 105/75) (Rx+: 175/115)
4: (155/105) (Fx: 115/80) (Rx+: 195/125)
Conditioning:
“12 Days of Christmas”
For time:
1 Clean and Jerk (155/105)
2 Ring Muscle Ups
3 Handstand Pushups (4″ Deficit for men)
4 Front Squats (155/105)
5 Ring Dips
6 Burpees
7 Kettlebell Swings (32/24)
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Chest to Bar Pull Ups
11 Shoulder to Overhead (155/105)
12 Rope Climbs
Fx:
For time:
1 Clean and Jerk (135/95)
2 Chest 2 Bar Pull-ups
3 Handstand Push Ups
4 Front Squats (135/95)
5 Ring Dips
6 Burpees
7 Kettlebell Swings (24/16)
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Pull Ups
11 Shoulder to Overhead (135/95)
12 Rope Climbs
**Complete the workout with the same structure as the song: 1, 2, 1, 3, 2, 1, 4, 3, 2, 1…**
Arctic Core Blast – 6:45pm!!!!
Don’t forget to mark you calendars for our FREE Nutrition Seminar and register for the Nutrition Challenge starting in January
REGISTER HERE –> https://nobullnutrition.co/
Strength:
E3MOM 15
Deadlifts
1: 3 @80-85%
2: 2 @85-90%
3: 1 @90-95%
4: 1 @95-100%+
5: 1 @95-100%++
Conditioning:
5 Rounds
10 Toes to Bar (Fx: 7 Toes to Bar) (Rx+: 15 Toes to Bar)
50 Double Unders (Fx: 35 Double Unders) (Rx+: 75 Double Unders)
| Weekly Overview | Events/Classes | |
| Monday | Gymnastics Strength / Benchmark WOD | Free Beginner CrossFit – 6:45pm REGISTER |
| Tuesday | Deadlifts | Core Blast – 6:45pm! |
| Wednesday | “12 Days of Christmas” | |
| Thursday | Strict Press | |
| Friday | Long Conditioning | |
| Saturday | Back Squats | Free Beginner CrossFit – 12:00pm REGISTER Skills & Mobility Class 1:15pm: Pistols & Ankles |
| Sunday | Gymnastics Strength | Yoga – 10:00am |
Strength:
For Quality
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Ring Push Ups (Fx: Hand Release Push Ups) (Rx+: Strict Ring Dips)
Strict Pull Ups (Fx: Ring Rows) (Rx+: Strict C2B)
Time Cap 14:00
Conditioning:
2000m Row Time Trial
Yoga with Kristen!!! – 10:00AM
Conditioning:
E2MOM 40
1: 400m Run
2: 25/20 Calorie Assault Bike (Fx: 20/15)
3: AMRAP Ski Erg Calories
4: Rest
Free Beginner CrossFit – 12:00pm REGISTER
Skill and mobility class Saturday at 1:15pm!! We will be working on Bar Muscle Ups!
Strength:
E3MOM 15
Back Squats
1: 3 @75-80%
2: 2 @80-85%
3: 1 @85-90%
4: 1 @90-95%
5: 1 @95-100%+
Conditioning:
For Time:
10 – 8 – 6 – 4 – 2
Power Snatch (95/65) (Fx: 75/55)
Burpee Chest to Bar Pull Ups (Fx: Burpee Pull Ups)
Skills and Mobility Class this Saturday at 1:15pm. We will be working on Bar Muscle Ups
Strength:
4 Rounds
50m Each Arm Suitcase Carry
15 Jack Knives
Time Cap 12:00
Conditioning:
AMRAP 8
8 Each Arm Kettlebell Hang Snatch (24/16) (Fx: 16/12) (Rx+: 32/24)
8 Each Arm Front Rack Lunge (24/16) (Fx: 16/12) (Rx+: 32/24)
50 Double Unders (Fx: 35 Double Unders)
