WORKOUT for Monday 12/13/2021
7 rounds for time:
200m run
15 hang clean, 30/52kg
10 pogo burpees
Post times to whiteboard!
READ: CrossFit Moves Into Primary Health Care Realm – WebMD
Join us at 10am for YOGA with IVAN.MVMT when you RSVP via PushPress for meeting room info.
HIIT for Sunday 12/12/2021
Shall we bring back the HIIT classes once or twice a week in 2022?
SKILLS for Saturday 12/11/2021 is BENCH PRESS
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TEAM WORKOUT for Saturday 12/11/2021
20 rounds for time:
15 perfectly-vertical kettlebell swings, 16/24kg
3 jerks, 50/70kg
Partners alternate rounds (so each does 10 rounds total). Post team and times to whiteboard!
WORKOUT for Friday 12/10/2021
“CINDY”
AMRAP in 20:00
5 pullups
10 pushups
15 squats
OR
“MARY”
AMRAP in 20:00
5 HSPU
10 pistols
15 pullups
Post scores (total reps completed) to whiteboard!
RECOMMENDATION: Don’t have a weightlifting belt? Try one of these Element26 belts- it basically functions like the super popular 2Pood belts at a fraction of the cost.
SKILLS for Thursday 12/9/2021 is PRESSES & JERKS
CONDITIONING for Thursday 12/9/2021
READ: CrossFit Double Under Workouts to Build Unstoppable Endurance – BOXROX
WORKOUT for Wednesday 12/8/2021
EMOM LIFTS
– hang snatch singles
– hang clean doubles
– sumo deadlift triples
Every minute on the minute for as long as possible you’ll begin with an empty barbell and perform a HANG SNATCH on the top of every minute UNTIL satisfied or 3 misses total. Then every minute on the minute for as long as possible work 2 HANG CLEANS- can be any style, but must complete to a complete stop at the top of the hang position before lowering as little or as much as they’d like. After satisfaction OR 3 misses you must move onto 3 SUMO DEADLIFTS every minute on the minute, again until satisfied or untill 3 total misses for that movement.
Post all three maxes to whiteboard.
SKILLS for Tuesday 12/7/2021 is the SQUAT
CONDITIONING for Tuesday 12/7/2021
WATCH:
