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12.20.2014

Kyle after "Kelly"

Kyle after “Kelly”

In teams of 3, complete 5 rounds of:
Row 1000m
100 Double Unders
75 KB Swings (24/16)
50 Box Jumps (24/20)

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12.19.2014

IMG_1983

A. 4 Sets:
Deadlift x 6 / Rest 30s
HSPU x 8-12 or HS Hold x 10-30s /Rest 60s

B. Every 3 minutes for 9 minutes:
500m/400m Row + Max rep Shoulder-to-Overhead (43/30)

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12.18.2014

IMG_1757

A. 5 Sets:
Overhead Squat x 3 / Rest 30s
Strict Pullups/ Ring Rows x 5-8

B. 7 Rounds for Time:
Overhead Squat x 7 (43/30)
Burpees x 7

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12.17.2014

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A. 5 Sets: 1.1.1 Power Clean
Rest 10s between singles

B. EMOM 16 minutes:
Even minutes: KB Swings x 10 (32/24)
Odd minutes: Pullups x 10

C. 3 Sets: Side Plank x 30s each side

 

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12.16.2014

Congrats to Coach Em for taking 1st place and the best total across all weight categories!

Congrats to Coach Em for taking 1st place and the best total across all weight categories!

A. 8 Sets: Bench Press x 1

B. “Kelly”
5 Rounds for Time:
Run 400m
30 Box Jumps (24/20)
30 Wall Ball (20/14)

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12.15.2014

We had a heck of a showing at the Alpine CrossFit Weightlifting Competition!

We had a heck of a showing at the Alpine CrossFit Weightlifting Competition!

A. 5 Sets: Back Squat x 5

B. AMRAP 15min:
10 Front Squats (43/30)
20 Situps
30 Double Unders

C. 3 Sets: Ring Rows x 8

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12.14.2014

IMG_1648

A. 4 Sets: Strict Pullups/Ring Rows x 5-10

B. 8 Sets: Front Squat + Jerk
Build to heavy.

C. AMRAP 12 minutes:
10 Pullups
16 Pistols (8 each leg) or Goblet Squats (24/16)
20 Double Unders

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12.13.2014

Ambrose's setup

Ambrose’s setup

A. 3 Sets: Bulgarian Split Squat x 6 each leg
Go heavy.

B1. AMRAP 6 minutes:
10 Hang Power Snatch (43/30)
10 Ring Dips

-Rest 3 minutes-

B2. AMRAP 6 minutes:
10 DB Plank Rows
10 DB Front Squats

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12 Days of Christmas on the 12th!

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Holiday Party starts at 5:30pm with the WOD. BYOB and ugly sweater. Food and beverages will start around 6:45pm. Hope to see you all there!

“12 Days of Christmas”
Perform the movements to the tune of “12 Days of Christmas”
1 – 100 Meter Run
2 – Power Cleans (61/43)
3 – Ring Dips
4 – Wall Ball Shots (20/14)
5 – Burpees
6 – Toes-to -Bar
7 – Pushups
8 – Box Jumps
9 – Kettlebell Swings (32/24)
10 – Pullups
11 – Front Squats (61/43)
12 – Shoulder to Overhead (61/43)

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12.11.2014

Greg working on his cleans

Greg working on his cleans

A. In 15 minutes, build to a heavy squat clean.

B. EMOM 16 minutes, alternating movements:
Odd minutes: Max cal row
Even minutes: 4 Power Cleans @ 80% of what you hit in Part A.

C. Optional Goat Work – Practice a weak movement!

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