Thursday 12-30-21
4 rounds
400m run
30 good mornings 75/55
Wednesday 12-29-21
3 rounds
max unbroken toe 2 bar
max unbroken ring dips
max distance broad jump
then,
2000/1600m row
Tuesday 12-28-21
CrossFit total
1 rep max back squat
1 rep max strict press
1 rep max deadlift
Monday 12-27-21
3 rounds
7 strict muscle ups
10 hang power cleans 185/125
Sunday 12-26-21
the gym will be closed today,
6 rounds fo reps an distance
1:00 run
1:00 burpees
1:00 double unders or mountain climbers
1:00 rest
Saturday 12-25-21
the gym will be closed today.
merry Christmas
1 mile run for time
Friday 12-24-21
the gym is closed today.
10 rounds
1:00 min to complete:
shuttle run-5yds 10yds 15yds
10 air deadlifts
max jumping lunges
2:00 min rest
Thursday 12-23-21
**No evening classes today.
***All morning classes are regular time
We will be closed on the 24th,25th and the 26th
12 Days of Christmas (30 min time cap)
For Time
1 Sumo Deadlift High-Pull (75/55 lbs)
2 Thrusters (75/55 lbs)
3 Push Press (75/55 lbs)
4 Power Cleans (75/55 …
Wednesday 12-22-21
half “Collin”
3 rounds
400m sandbag carry* 50/35
12 push-press 115/75
12 box jumps 24/20
12 SDLHP 95/65
*choose a 50/35 object, kb, db, or plate
Tuesday 12-21-21
10 min AMRAP
15 wall balls 20/14
1 rope climb 15’