12.30.17 SATURDAY

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CrossFit

Benchmark Metcon
“2017”

With a partner for time:
Row 2017 Meters
100 Thrusters (95, 65)
100 Pull-ups
Row 2017 Meters

Rx+:(115, 75) (C2B Pull-ups)

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Question of the Day

What is your New Year resolution?

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12.29.17 FRIDAY

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CrossFit

WEIGHTLIFTING
Sumo Deadlift off 2″ mats or plates(Build to a heavy “technical” single in 8-10 sets.)
BENCHMARK METCON
“Double Jump”
5 RFT:
50 DU’s
20 KBS (53, 35)
10 Burpee Box Jumps (24, 20)

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Question of the Day

What’s your entertainment for New Years? Fireworks? Boardgames?

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12.28.17 THURSDAY

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CrossFit

METCON

EMOM 20:

Run 100 Meters (50m out/50m Back)

STRENGTH/SKILL

AMRAP 10:

50 Foot Bottoms-up KB Carry each (light)

100 Foot Single Arm Farmer Carry each (heavy)

Plank Complex (side + elbow + side x 10s-10s-10s)

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BootCamp

METCON
1 Round for time
400m Single DB Farmers Walk
20 Squat w/ DB at Chest
400m Sprint (no DB)
40 Air Squats (no DB)

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Question of the Day

What did you have as a child that kids today don’t have?

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12.27.17 WEDNESDAY

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CrossFit

STRENGTH/SKILL

1: Handstand Push-ups (Accumulate Volume.)
2: Pull-ups (Wide Grip: Accumulate 25 Reps)
3a: 1-Arm KB Row (3 x 10 each.)
3b: Roll Back Tricep Extensions: 3 x 12-15.

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BootCamp

METCON
12min AMRAP
3 Burpees
6 Wall Balls
12 KBS

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Question of the Day

What are you looking foward to most as we near the end of the year?

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12.26.17 TUESDAY

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CrossFit

STRENGTH/SKILL
1a) Power Clean (4-5 x 3, up to a heavy 1.1.1)

1b) Wallballs: 4 x 5. Use a heavier medball than usual.

BENCHMARK METCON
“CrossFit Games Open 11.5”
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

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BootCamp
21-15-9
DB Thruster
Push Up
Then immediately into:
250m Row
21 Crab Toe Touch
250m Row
15 Crab Toe Touch
250m Row
9 Crab Toe Touch

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Question of the Day

Aside from physical gifts, what was the best gift given to you on Christmas?

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CHRISTMAS DAY

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CLOSED: ENJOY YOUR CHRISTMAS DAY

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CHRISTMAS EVE

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CLOSED: ENJOY YOUR CHRISTMAS EVE

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12.23.17 SATURDAY

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CrossFit

BENCHMARK METCON
“12 Days of CrossFit”
Performed with a partner:
1 Deadlift (135, 95) (12 reps)
2 Power Cleans (135, 95) (22 reps)
3 Thrusters (135, 95) (30 reps)
4 Alternating Pistols (36 Reps)
5 C2B Pull-ups (40 Reps)
6 KBS (70, 53) (42 Reps)
7 Wallballs (20, 14) (42 reps)
8 Push Jerk (135, 95) (40 reps)
9 Box Jumps (30, 24) (36 reps)
10 T2B (30 reps)
11 Bar Facing Burpees (22 reps)
12 Ring Muscle-ups (or 12 Squat Clean Thrusters 135, 95)
Rx+:(155, 105)

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Question of the Day

What are your Christmas plans?

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