CrossfitWOD

Wed - Dec 16, 2015 : Coe
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On-Ramp:
7 Rounds
7 Thrusters
7 Push-Ups

CrossFit:
"Coe"
10 Rounds
10 Thrusters (95/65)
10 Ring Push-Ups

CrossFit+:
EMOMx7: 3-position Squat Clean
Pos. 1: From the Pockets
Pos. 2: From the knees
Pos. 3: From the ground

2. Squat
1-10-1-20-1-30 rep Back Squat
The goal is to hit a heavy/max lift on each set. After completing your first single there are no more warm up reps between sets – only do six sets. If you miss a lift, note the number of successful reps and move on to the next set. Rest as needed between sets.

3. Conditioning
EMOMx24
6 rounds of:
Min 1: 15/12 Cal Assault Bike
Min 2: 18/15 Calorie Row
Min 3: 50 Double unders
Min 4: 200m Run

4. Midline Accessory Work
A. 3×20 Weighted Sit ups
B. 3×20 Weighted Hip Extensions

Tue - Dec 15, 2015 : 5 Rounder
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On-Ramp:
5 Rounds
30 Jump Rope
10 WB
5 Pull-Ups

CrossFit:
5 Rounds
30 DU
15 WB
10 CTB Pull-Ups

CrossFit+:
1. Conditioning
For time:
15-10-5:
Power Clean, 155/105
HSPU
Directly into…
15-10-5:
Hang Power Clean, 155/105
Ring Dip

2. Run Conditioning
A. EMOMx10: 200m Run
rest 5 minutes
B. EMOMx10: 200m Run

Mon - Dec 14, 2015 : Little EMOM to start is off
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On-Ramp:
Clean Tech.
*THEN*
10-8-6-4-2
KTE
Burpees
Hang Power Cleans

CrossFit:
Every 30s for 7min
2 Power Cleans @60%
*THEN*
10-8-6-4-2
TTB
Bar Over Burpees
Hang Power Cleans (185/125)

CrossFit+:
1. Snatch
With a running clock
A. 0:00-4:00
work up to a heavy single Snatch Grip Push Press from behind the neck – use a rack
B. 4:00-8:00
work up to a heavy single Snatch Balance from – use a rack
C. 8:00-12:00
work up to a heavy single Hang Squat Snatch
D. 12:00-16:00
work up to a heavy single Squat Snatch
E. 16:00-20:00
work up to a heavy single Front Squat

NOTE: Remember that there is a difference between “Heavy” and”Max”. Max is everything you have – if it’s ugly, it’s ok. Heavy means that it is the highest load we can get without loosing technique or positions. In the slow lifts (Squats, Deads, Presses – and variations) there should never be a miss on “Heavy” days. In the fast lifts (Snatch, Clean, Jerk – and variations), there maybe be 1 or 2 misses due to lack of focus, but not because of load. I don’t like to put percentages on “heavy”, but if I had to they would typically be in the low 90% range.

2. Conditioning
2 Rounds for time of:
30 Overhead Squats, 135/95
30 TTB
10 Squat Snatch, 135/95
10 Bar MU

3. Strength Accessory
3×5 Back Rack Bulgarian Split Squats

4. Gymnastics Pulling
5 Giant Sets of:
3 L-Sit Strict Pull ups
2 Strict as possible Ring Muscle ups
1 Weighted Strict Pull up
rest 2 mins between rounds

5. Midline Conditioning
For time:
50 GHDSU
75 Hip Extensions
25 GHDSU
50 Hip Extensions

Fri - Dec 11, 2015 : Christmas Party Tonight!!!
Hero_ssgaaronholleyman_th

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

On-Ramp:
20 Rounds
5 WB
3 HSPU
1 Power Clean

CrossFit:
"HOLLEYMAN"
30 Rounds
5 WB (20/14)
3 HSPU
1 Power Clean (225/155)

CrossFit+:

Thu - Dec 10, 2015 : Something a little different.
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On-Ramp:
3 Rounds
10 DB Snatches Left arm (45/25)
10 DB OHS Left arm
10 Pull-Ups
10 DB Snatches Right Arm
10 DB OHS Right Arm

CrossFit:
3 Rounds
10 DB Snatches Left arm (45/25)
10 DB OHS Left arm
10 L Pull-Ups
10 DB Snatches Right Arm
10 DB OHS Right Arm

CrossFit+:
30min of cardio

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