December 6, 2017

CROSSFIT
Conditioning: For Time
800m Run
40 Pull Ups
40 Hang Power Snatches 75/55
400m Run
20 Pull Ups
20 Hang Power Snatches

SWEAT
Conditioning: AMRAP x 20:00
400m Run
20 Kettlebell Swings 53/35
20 Wall Balls 20/14

December 5, 2017

CROSSFIT
Weightlifting: Snatch high pull + Power snatch + Hang snatch
5 sets of 1+1+1
*Increasing in weight
Conditioning: EMOM x 12:00
Even – 15 Slam Balls 40/25
Odd – Max Cals Ass Bike

SWEAT
Conditioning: AMRAP x 10:00
10 cal Assault
8 Air squats
6 push-ups
4 Pull Ups
*Scale Pull Ups to jumping pull ups.
*RX+ Strict Pull Ups

December 4, 2017

CROSSFIT
Weightlifting: Thruster (Max – from rack)
Conditioning: AMRAP x 15:00
10 Sumo Deadlift High Pulls 95/65
15 Box Jumps 24/20
20 Sit Ups

SWEAT
Conditioning: For Time
Burpees, Sit Ups and Wall Climbs
30 Burpees
50 AbMat Sit-ups
1 Wall Climb
40 AbMat Sit-ups
2 Wall Climbs
30 AbMat Sit-ups
3 Wall Climbs
20 AbMat Sit-ups
4 Wall Climbs
10 AbMat Sit-ups
5 Wall Climbs
30 Burpees

December 3, 2017

CROSSFIT
Hero WOD
Conditioning: AMRAP x 20:00
Viola
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.

+* U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device.

December 2, 2017

CROSSFIT
Conditioning: 7 Rounds For Time
5 Front Squats 155/115
9 Bar Facing Burpees
*Front squats from the floor.

SWEAT
Conditioning: 8 Rounds For Time
Partner A: 200m Run
Partner B: Double KB Hold
*When each partner returns from the run, BOTH partners perform 10 Goblet Squats (1 KB) before switching
*Each partner will complete 8 Runs
*Choose KB Load

STRONGMAN
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Metcon (5 Rounds for weight)
5 Rounds
30′ Sled Push
60′ Stone/Sandbag front carry
30′ Sled Pull
AHAP, score sled plus stone/bag weight. Rest as needed.
Kutschbach (Time)
7 Rounds for time of:
11 Back Squats, 185#
10 Jerks, 135#
In honor of, U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007

December 1, 2017

CROSSFIT
Weightlifting: Bench Press (5 Sets of 3 Reps)
*Increasing weight
Conditioning: AMRAP x 14:00
CrossFit Games Open 14.4
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots 20/14
30 Cleans 135/95
20 Muscle-ups

SWEAT
Conditioning: For Time
Double Unders, Burpees, Box Jump Overs
75 Double Unders
50 Burpees
25 Box Jump Overs
50 Burpees
75 Double Unders

November 30, 2017

CROSSFIT
Rest Day!

SWEAT
Conditioning: For Time
Mainsite 171124
50-40-30-20-10
Kettlebell Swings 53/35
Sit Ups

STRONGMAN
Conditioning: 5 Rounds for Max Reps
Lynne
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Conditioning: 5 Rounds for weight
30′ Sled Push
60′ Stone/Sandbag front carry
30′ Sled Pull
*AHAP, score sled plus stone/bag weight. Rest as needed.

ENDURANCE
Conditioning: 5 Rounds for Time
500m Row
400m Run
*Stay consistent on each round!

BODY
3 sets of all

DB sumo squat x 15
Bent over row x 15

Lunge position step backs x 15 R & L
Floor press x 15
Pull overs x 15

Half kneeling single arm press R & L x 15
Straight arm pull down x 15
Kneel stand kneel x 10 R & L

Kneeling wall ball slam throw x 15

BARBELL BABES
Muscle Snatch + Snatch Balance (5 sets of (1+1))
Light
Snatch Paused in Catch (1 RM; -5%; -10%)
Paused for 2 Second in Bottom
Back Rack Lunge (3 Sets of 10 (5 Each Leg))

November 29, 2017

CROSSFIT
Conditioning: 5 Rounds for Time
15 DB Thrusters 50/35
50 Double Unders
15 Box Jumps 24/20
*Scale weight of DB thrusters for GOOD technique

SWEAT
Conditioning: AMRAP x 15:00
10/7 Assault Bike Calories
10 Slam Balls 40/25

November 28, 2017

CROSSFIT
Weightlifting: Deadlift 5×5
*Touch and Go
Conditioning: For Time
15-12-9-6
Overhead Squats 135/95
Pull Ups

SWEAT
Conditioning: 4 Rounds for Time
Row – 4 x 1000m
*rest 3-5 minutes between efforts

November 27, 2017

CROSSFIT
Weightlifting: Back Squat (5 Sets of 3 Reps)
*Increasing
Conditioning: AMRAP x 15:00
250m Row
10 Push Presses 155/115
20 Sit Ups

SWEAT
Conditioning: AMRAP x 20:00
20 Minutes of Hell-en
400m run
21 KB Swings 53/35
12 Pull Ups