Monthly Archives: December 2018

Friday 12.28.18

14.3
MEN
8 AMRAP
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN
8AMRAP
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Monday 12.24.18

legoxmas

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Class times: 5:30/6:30/9/12pm

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12 Days of Christmas

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1 Power Snatch (155/105)
2 S2OH (155/105)
3 Power Cleans (155/105)
4 Burpees
5 Front Squat (155/105)
6 Hand-Release Pushups
7 Deadlifts (155/105)
8 TTB
9 Kettlebell Swings (70/53)
10 C2b
11 Wall Balls (20/14)
12 Oz. Cider / Beer Or 12 Cal Assault Bike!
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1 Power Snatch
2 S2OH, 1 Power Snatch
3 power clean, 2 S2OH, 1 Power Snatch

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FRIDAY 12.21.18

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OPEN Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (95/65)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:

12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Thursday 12.20.18

SWEAT:
Teams of 2
25 amrap
40/30 cal bike
80 push ups
40/30 cal row
80 sdhp (53/35)
20 devils press (50/35)
80 rkbs (53/35)

rest

Tabata bupees
Tabata DB Curls
__________________
CrossFit:
Teams of 2
25 amrap
40/30 cal bike
80 push ups
40/30 cal row
80 sdhp (53/35)
20 devils press (50/35)
80 rkbs (53/35)

Tuesday 12.18.18

SWEAT:
4 Rounds:
Every 4min. x 4 Rounds:
500m Row
20 DB Snatches (50/35)

rest 5

12 amrap
15 RKBS (70/53)
10 burpees
10 db Stoh 50/35)
10 pull ups
_____________________
CrossFit:
Otm 10
odd: HSPU
even: 8 db p.sntaches

12 AMRAP
10 power snatch (95/65)
5 bar hop burpees
15 pull ups
5 bar hop burpees
20 s2oh
5 bar hop burpees