WOD

Hey guys, I’m gone for a little while coming up 🙂 Enjoy the roulette of Coaches that you have!!  Erika’s in, Steph’s back, Coach Carrie is Coaching, Terra and Jay of course are in, Jen is in the mix with fundamentals, Meredyth is back, Eileen is making it happen, whoa!!  For the next few weeks, be excited at who’s rocking the show, show them the love, and how awesome you are, and then crush workouts!!  I’ll be posting a best I can while over in Nepal, but believe me, I’ll be getting fitter while sucking wind behind casually strutting Sherpas!!  Enjoy it!

 

Monday the 20th:

Max Weighted Pull-up

-and-

Max Weighted Dip

 

Tuesday the 21st:

2 minutes at each station: max reps/cals

Do a waterfall start to preserve the order of the movements.

GHD Sit-ups

Bike for calories

DB Push Presses 40/30

Ski Erg for calories

GHD Sit-ups

 

Wednesday the 22nd:

Sumo Deadlift x3

 

Thursday the 23rd:

“Moore”

20-min AMRAP of:

1 15′ Rope Climb

400m Run

Max HSPU

 

Friday the 24th:

Friday’s in Nepal:

3 Rounds for reps/quality 🙂

3 Minutes Step ups (holding a weight plate, 45/25)

2 Minutes Mountain Climbers

1 minute Bottom of Squat Holds

 

Saturday the 25th:

Teams of 2 For Time:

Front Squats: 3 Rounds of:

5 reps at 75/55

5 at 115/75

5 at 155/105

5 at 195/140

5 at 235/170

yeah 75 weighted squats! Oi!  Lotsa weight changes, get the weights right and run it!  Certainly scale the loads guys!

I’m here, all’s well, come rock it!

Come get it team!!  Snow ain’t no thang today!

***SNOW: If the gym needs to close for snow coming up, it’ll be it’s own blog post above this one.  It’ll have to be pretty bad to close.  The Focus is a monster in the snow, and I may be beardless, but trust that I’m FEARLESS.  Ha 🙂 I couldn’t resist, if it’s bad, I’m totally not coming.  Home workouts and all that will ensue.  Stay tuned and hope for some Santa Ana / El Niño hot spell from down south to wash all this to rain :)***

YO!  Dirty Dozen stickers!!  I’m super sorry guys, getting them printed was a hassle.  I tried to design it a few times, and the printer didn’t like the resolution, so I sent it around, and blah blah blah, I know I’m late, but hey, worth the wait?  They should be here soon enough, and all will be well!!  Super proud of you guys, and that feeds into a great start to this years virtual training montage, a la Rocky IV 🙂

Monday the 13th: Sure it’s not Friday the 13th?

For Time:

10 Deadlifts 275/185

30 Half Burpees

50 Wall Balls 20-10/14-9

30 Half Burpees

10 Deadlifts 275/185

 

Tuesday the 14th:

Push Press x1

 

Wednesday the 15th:

30/20/10 for time of:

Pull-ups

Alternating DB Snatch 45/30

DB Box Step Over 45/30

 

Thursday the 16th:

75 seconds each station 5 rounds for max reps, 15 seconds rotate for max reps/cals:

Row for Cals

Push-ups

Toes to bar

 

Friday the 17th:

30 – 1 – 20 – 1 – 10 – 1

Back Squat, just like the Bench Press we did, GET SPOTTERS FOR THE 1’s!!!

Hamstring falls afterwards 5 sets of 5 reps

 

Saturday the 18th:

Teams of 2 For Time:

Double Unders and Sit-ups

Each person completes 150 of each, can work at the same time, but only on the different movements, broken up however they want to.

GUYS!  It’s “Spouse-uary”!!  Bring in your hubby, or you wife, partner or significant other, b-friend, your boo.  Just don’t bring around your “side girl” that could get awkward real quick!  Exercising might not be their deal, which is probably why they’re not already in the gym, but if we can find a way to make it their deal they’ll be healthier, happier, aaaaaannnddd  look better naked!  So don’t lead with that last one, but go in with the health aspect first, and that you want them to stick around for a  while, all that good stuff 🙂

 

Monday the 6th

Overhead squat x5

 

Tuesday the 7th

”Rene”

LCF as Rx’d

5 Rounds for time of:

400m Run

21 Walking Lunges

15 Pull-ups

9 Burpees

 

Wednesday the 8th

21-15-9 For time of:

Sumo Deadlift High Pulls 115/75

HandStand Push-Up’s

 

Thursday the 9th

For Time:

30/20/10 Front Squats 135/95

30/20/10 Strict Pull-ups or 15/10/5 Muscle-ups

 

Friday the 10th

Max Rounds in 20 minutes of:

5 P-Let Jump Throughs

10 Knee to Elbows

15 Jumping Squats

 

Saturday the 11th

For Time:

75 Power Snatches 75/55

75 Push-ups

Here we go!  Another trip around the Sun Fam 🙂

***NOTICE: The gym will be closed at Noon on the 31st, no evening classes.  ALSO the gym will be closed in the early AM on the 1st, no 5,6,7am classes.  We will be open at 9am on the 1st.  Otherwise, normal hours!  Yay!***

 

Monday: Scale this back to a few reps of each movement!  3 or 4 of each is LEGIT.

“The Seven”

7 Rounds for Time of:

7 Handstand Push Ups

7 Thrusters (135/95)

7 Knees to Elbows

7 Deadlifts (245/165)

7 Burpees

7 KB Swings (70/53)

7 Pull-ups

 

Tuesday:  We got this one from our buddies in Montrose, Agoge CrossFit, it’s a doozey

“Final Ascent”

5-10-15

Back Squat 225,

Box Jump 24/20

 

Wednesday: Start the New Year off right!  A double day!

Bench Press 30 – 1- 20- 1 – 10 – 1 and 2k Row For Time

 

Thursday:

Hang Clean for Max 3

 

Friday:

”Helen”

3 Rounds for Time:

400m Run

21 KB Swing 53/35

12 Pull-ups

 

Saturday: ***Dirty Dozen Alert!***  If Saturday can’t work, get together with your bestie and make it happen!

Class Workout:

5 Rounds for Reps/Cals!

 

45 Seconds Bike for Cals

15 Second rest/rotate

45 Seconds Bar Dips

15 Second rest/rotate

45 Seconds of GHD Sit-ups

15 Seconds rest/rotate

 

Dirty Dozen Workout:

Teams of 2, each row 3 2k’s, alternating for a total of 12,000m for time.

For example: Denise and Marina get together for this.  The rower is set to count down from 12,000m.  Denise rows first, she smashes her first 2,000m’s in 9:20ish, as soon as she gets off the rower (no resetting!), Marina gets on and does her 2,000m’s in 9:42, then Denise again, then Marina, then Denise, then Marina, aaaaannnnnd TIME!  Hopefully they’re done in under an hour 🙂

Go hard, have fun 🙂