STRENGTH:
Paused Back Squat: Work up to a 3RM
– Work up to a 3RM, with a 1 count pause at the bottom.
– Rest 2-3:00 between sets
METCON:
EMOM 10:00:
ODD Minutes: 6 Touch N Go Power Clean and Jerks (135, 95)
EVEN Minutes: 10 Calorie Row
Rx+: (7 Power Clean and Jerks) (10 Calorie Assault Bike)
AFTER PARTY:
Banded Pull-Throughs:
– Accumulate 50-100 Reps
QOD: Who is going to miss Friday Night Lights at CFE? Be sure to input your scores on time to get points for your team!
STRENGTH:
Max Load in 8:00:
2 Hang Squat Clean + 2 Jerks
METCON:
“Karen”
For Time:
150 Wall-Ball Shots, 20# / 14#
– 15:00 Time Cap
AFTER PARTY:
Single Leg RDLs w. BB: 3 x 8 ea.
QOD: What is your favorite thing to eat/drink during the Super Bowl?
METCON:
12 days of Christmas Version 2
*Performed like the song*
*Individual or Team of 2*
*60:00 Time Cap*
1. 100m run
2. Box Jumps (24/20″)
3. Thrusters (95#/65#)
4. Slam Balls (30/20#)
5. Burpees
6. Toes to Bar
7. KB Swings (53/35#)
8. Wallballs (20#/14#)
9. DU / 27 SU
10. OH Lunges (5 ea side, 45/25# plate)
11. Clean and Jerk (95#/65#)
12. Man Makers (2 DB: 35/20#)
QOD: Would you rather drink a gallon of eggnog or mulled wine?
Clean and Jerk (6 x 2)
Rest 90s.
– Add weight each set
– Reset between reps
METCON:
“Last Man Standing”
3 RFT:
Run 800 meters
20 Clean and Jerks (115, 75)
15 Pull-ups
*30:00 Time Cap*
AFTER PARTY:
5:00 of Static Stretching
Trivia QOD: Which rap song was sung by a grandma in the movie “The Wedding Singer?”
STRENGTH:
Sumo Deadlift: 5@65%, 5@75%, 5+@85%,
AMRAP sets capped at 10 Reps.
Rest 2:00
*Then 5 x 2 @70%, every 60s. Reset on all sets, no touch n go.
*These 5 sets are speed sets.
METCON:
“Willie Nelson”
5 RFT:
15 Front Squats (135, 95)
10 Burpees
5 Clean and Jerks (135, 95)
AFTER PARTY:
50-100 Banded Leg Curls
Reverse Hypers: 3 x 15-20. Rest 90s
Trivia QOD: Where is the world’s wealthiest city?
We will be doing a workout for the Boston Marathon Bombing. YOU DO NOT HAVE TO DONATE, but if you feel that you want to the site is below. Hope to see a lot of you in here.
Below is copied from the CrossFit Southie website:
Since the Richard Family are our neighbors, and because they have been so dramatically affected we have chosen them to fundraise for specifically. If you plan to do the workout please offer a donation before or after doing so. Every little bit counts. If everyone just gives $5.00 then from the box alone we will be able to raise at least $2500.00. Between the funeral costs and the medical bills they will need every penny. Pass this post on to every CrossFitter you know.
Please donate here: https://www.youcaring.com/mmwod
“Marathon Monday”
5 Rounds
4 Squat Clean and Jerks (185,125)
15 Chest to Bar Pull-ups
13 Burpee lateral jumps
After 5 rounds are complete: 800m run
Your time is your total time for all 5 rounds plus the 800m sprint.
Scale weight and rounds as needed.
STAMINA:
Row 500m (record time)
WOD:
2013 CrossFit Games WOD 13.4
7min AMRAP
3 Clean & Jerks (135/95)
3 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
Continue by 3 reps until time is called
BEGINNER CLASS:
7min AMRAP
3 Push Press (75/45#)
3 Toes 2 Bar
6 Push Press
6 Toes 2 Bar
Continue by 3 reps until time is called
