Month: December 2020

Hello 2021

HAPPY NEW YEAR (AMRAP – Rounds and Reps)
AMRAP 45
1600m Run
30 Hang Pwr Snatch 115#/85#
30 Burpee Over Bar

Goodbye 2020

Metcon (Time)
20 RFT
5 Thruster 75#/45#
5 Pull Ups
50m Run
5 Alt Sledge Hammer

25m Time Cap

Wednesday CrossFit

Deadlift (4 x 10 @65-70%)
Metcon (Time)
2 RFT
22 Swing 53#/35#
22 Goblet Squat
22 SA ALT KB Push Press
22 SA ALT KB Pwr Clean

Tuesday CrossFit

Metcon (Calories)
EMO2M 20m
10 Back Squats 135#/95#
30 D/Us
10 Hang Power Cleans
Max Row for Cal

Monday CrossFit

Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Merry Christmas!

Thursday CrossFit

12 Days of Christmas (Time)
1 Sumo Deadlift High-Pull 75#/55#
2 Thrusters 75#/55#
3 Push Press 75#/55#
4 Power Cleans 75#/55#
5 Power Snatches 75#/55#
6 Kettlebell Swings 53#/35#
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps 24"/20"
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges 45#/25# Plate)
1, 2-1, 3-2-1, 4-3-2-1, etc.
Just like that one song.
RX+ 135#/100# – 70#/53# – 95#/65#

The BURN

Metcon (AMRAP – Rounds and Reps)
AMRAP 15
500m Row
100 Air Squats

AMRAP 15
100 Rope Skips
25 Burpees

Wednesday CrossFit

10m Clock (Weight)
5 Deadlift 135/95#
Increase 30/15# each round
Metcon (AMRAP – Reps)
EMOM 10m
10 Hang Power Clean 135#/95#
Max Burpee Over Bar

Tuesday BURN

Metcon (AMRAP – Rounds and Reps)
AMRAP 33
1k meter Row
1k meter Ski Erg
50 Cal Assault Bike
50 Med Ball Sit Ups