WOD/Events

Strength: 

20:00 to Establish:
1RM Back Squat

Conditioning:

64 – 48 – 24 – 12
Double Unders
32 – 24 – 12 – 6
Alternating Pistol Squats (Fx: Dumbbell Reverse Goblet Lunges (50/35)

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:

E2MOM 12

Rx+:
1 – 3 Strict Ring Muscle Ups + 3 Kipping Ring Muscle Ups

Rx:
1 – 3 Kipping Ring Muscle Ups

Fx:
1 – 3 Strict Pull Ups + 3 Kipping Pull Ups (Chest to bar if possible)
1 – 3 Strict Ring Dips

Record total number of reps completed.

Conditioning:

3 Rounds
Work 2:00/Rest 1:00
30 Sit Ups
AMRAP Push Press (95/65) (Fx: 75/55) (Rx+: 135/95)

Strength:

20:00 to Establish:
1RM Deadlift

Conditioning:

5 Rounds
10 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)
20 Box Jumps (24/20)

But…
E4MOM Including 0:00
20/15 Calorie Row (Fx: 15/10)

Time Cap 16:00

Yoga with Kristen!!! – 10:00AM

Strength: 

Rx+:
3 Rounds
6 Strict Handstand Push Ups + 12 Kipping Handstand Push Ups
6 Strict L-Sit Chin Ups

Rx:
3 Rounds
12 Kipping Handstand Push Ups
:15 – :30 L-Sit Hold on Pull Up Bar

Fx:
3 Rounds
12 Pike Handstand Push Ups
:15 – :30 Tuck Hold Hold on Pull Up Bar

Time Cap 12:00

Conditioning:

3 Rounds
21 Hang Power Cleans (115/80) (Fx: 75/55) (Rx+: 135/95)
21 Toes to Bar (Fx: 14 Toes to Bar)

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…**