WOD

Week two of the 12 days!

Really cool first week! Coach Lana delivered her package last weekend like a champ!! She’s resting and recovering well and feeling proud of her Deadlift Bracing/Push technique. Send her a text or email with congrats, she’ll be back teaching in the new year with renewed vigor and a much trimmer waistline!! HA :). I don’t exactly know why, but I loved being able to say all terrible things like that to my sister this past little while, ah, all good things must come to an end!!

Monday: #5 15 Euro Presses 45/25, Row 750m, 10 Euro P’s, Row 500m, 5 Euro P’s, Row 250 for time

Want to know what a “Euro Press” is? Watch this old school you tube video!

Tuesday: #6 “Badger” Look it up if you dare, yes we’ll scale this one!

Wednesday: #7 Military Press for 5, double under work afterwrds

Thursday: #8 AMRAP 10 minutes of: 2 KB Hang Clean and Jerk 53/35 Max Reps, everytime you put the KB’s down you have to subtract 2 reps, AND do 25 jumping jacks

Friday: Make-up day first, if you’ve made all the sessions M-TH then you get to Back Squat x5

Saturday: Trade Rounds with a buddy: 50 Double Unders, 10 Ring Dips, do 6 rounds each

The 12 Days of Christmas

Hear ye! Hear ye!

The 12 days of Christmas has begun! There are 12 workouts coming up, Monday through Thursday each week for the next 3 weeks, that makes 12 workouts. I’m having special patches embroidered for those who complete the challenge! In case you’re like “Crap, I don’t come Tuesday and Thursday!”, no problemo Kimo. I gotchu. Friday is a make-up day. There is of course a “regular” workout for Rachel, Eileen and Brent (and whoever else made it all four days Monday-Thursday) on Friday’s but if you missed one of the days, you can make that up instead, well, you have to, Friday’s workout is like a “bonus” workout.

Recap.

12 Days, Monday-Thursday for the next 3 weeks. Friday is the make up, add either a Tue or a Thur to your week and get all four each week and earn a special challenge patch. Boom.

Monday: #1 1 rep max weighted pull-up, then tabata Pull-Ups

Tuesday: #2- 11th Anniversary “Grace” This date does mark the beginning of the gym’s 11th year. I did Grace as my first CrossFit workout way back in 2007, so that marks the date close enough 🙂

Wednesday: #3- OHSQ x1 and 2x 800m Run test

Thursday: #4- 20 minutes AMRAP of 5 strict knees to elbows, 10 push-ups, 15 med ball cleans 20/14

Friday: Sumo Deadlift x5 ”

Saturday: FGB Style but with Hang Power Cleans 95/65, Ski Calories, Bike Calories, Box Step Overs with 45/25, Inverted Burpees 3 rounds for reps

The week after Thanksgiving!

Now that we’re all done being sore 🙂

Remember guys, if the workout looks like a terrible idea, it’s not one for someone, and yes we’ll scale it back for most everyone!!

Monday: “War Frank” Three rounds for time of: 25 Muscle-ups 100 Squats 35 GHD situps

Tuesday: 10 to 1 of Handstand Push-ups and 1 to 10 of 1 Legged Seated Box Jumps 20/16”

Wednesday: 3 Rounds of Max Toes to Bars and Max Bench Press 155/105, Row 1k For Time and Reps with decent pacing.

Thursday: 1/2/3/4/5 Deadlifts and 5/4/3/2/1 Front Squats with about 80%ish

Friday: Overhead Squat 3 reps 115/75, Handstand walk 10’ AMRAP 10 minutes

Saturday “Abbate” Run 1 mile 155 pound Clean and jerk, 21 reps Run 800 meters 155 pound Clean and jerk, 21 reps Run 1 Mile

Thanksgiving Week!

***NOTICE: This week we’re closed Friday, Saturday and Sunday! We don’t take very many holidays throughout the year (like Thanksgiving day itself, Veterans Day, Memorial Day, etc. etc. ad nauseum), so we take a few days here where it counts to be with families and not have to worry about what’s going on with the gym. So thanks in advance for your understanding and for wanting your coaches to have happy and balanced home lives!!!***

Here’s the workouts!

Monday: Jackie with Funtimes

Jackie is Once through for time of 1000m Row, 50 Thrusters 45/33 and 30 Pull-ups. If you get Jackie done in under 7:30 (Rx) then you should do another half Jackie (500/25/15). If you get 1.5 Jackies done in under 11:30, you should do 2 rounds of Jackie 🙂 Enjoy that!!

Tuesday: OHSQ x 5 rep max

Wednesday: Military Press x1, Push Press x3, Jerk x5

Thursday: Cornucopia

Teams of 4, break up the reps however is needed!

200 KB Snatches 35/26
200 Deadlifts 95/65
200 Wall Ball Shots 20/12 (yes 12, it’s an old workout)
200 Medicine Ball Cleans 20/12 (yes 12, it’s an old workout)
200 Burpees
200 Pull-Ups
200 Thrusters 45/33
200 Calories on the Rower

Friday: Closed

Saturday: Closed

Alright, I’m never gone, and the fitness takes zero holidays

***Notice: Friday, Saturday and Sunday after Thanksgiving the gym will be closed, if you want I’ll post some home workouts, but check this out, Cornucopia is so rough that you’re wild to think that you need more training afterwards for like at least 2-3 days. Boom.***

Monday: Deadlift x5

Tuesday: 70 Double Unders, 50 Abmat Sit-ups, 30 Ring Push-ups, 50 AbMats, 70 Double Unders, 50 Abmats, 30 Ring Push-ups, 50 Abmats, 70 Double Unders for time

Wednesday: “Fran”

Thursday: Power Clean and 2 Front Squats for Max, like you do a power clean, and then without putting the bar down do two front squats also, then put the bar down. For a Max

Friday: Bench Press 1/30/1/20/1/10, onced finished, work to 100 ring rows (at an angle that starts with 20 reps)

Saturday: Trade Rounds with a buddy: 200m Run, 6 Sumo DL HighPulls 135/95 each do 10 rounds

I may be gone, but the fitness carries on!

Here you go team!

Monday: Lumberjack 20

Tuesday: 40/30/20/10 Power Cleans 75/55 and Wall Ball Shots 20/14

Wednesday: 2 Rounds Tabata Ring Dips, 1 minute for 2 Squat Snatches, 4 Rounds for Reps and combined weight of all the snatches

Thursday: Fight Gone Bad Style: KB See-saw Rows in the GHD’s 53/35, Kipping Pull-ups, Box Jumps 24/20, DB Push Presses 40/25, 4 Rounds for Max Reps

Friday: 10 Rounds for Quality: 30 Second Handstand Hold, 30 Second L-hang, 30 Second Hollow Rock, 30 Second Bottom Overhead Squat w/PVC

Saturday: Power Clean for Max 3

You aren’t going to get the butt you want by sitting on the one you have

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