•  Dec 20, 2014

Sunday – 122114 – Deadlift, Front Squat

[caption id="attachment_7358" align="alignnone" width="575"]Batman's true identity... Batman's true identity...[/caption] CrossFit Class Deadlift: Max Reps: 30 seconds on ...rest 30 seconds… 30 seconds on ...rest 30 seconds… 20 seconds on ...rest 20 seconds… 20 seconds on ...rest 20 seconds… 10 seconds on ...rest 10 seconds… 10 seconds on Death by Front Squats: Loading @ 3/4 Bodyweight At the count of 3, 2, 1... Go! athletes will complete 1 rep in the first minute, and rest the remainder of the minute. As each minute turns over 1 additional rep will be added until the athlete cannot complete the amount of reps within that given minute. Scoring will be very similar to an AMRAP, i.e. 13 + 5. No athlete should end with an even number. Post thoughts and results to “comments”.
 •  Dec 19, 2014

Saturday – 122014 – Strict Pull-Up, Helen

[caption id="attachment_7352" align="alignnone" width="575"]I had to... I had to...[/caption] CrossFit Class Strict Pull-Ups: 3 x Max Effort (minimum 5 reps per effort) “Helen” (Compare to 112413) 3 Rounds For Time: 400 M Run (500 M Row) 21 KB Swings (53/35) 12 Pull-Ups OLY Class Segmented Clean: 2-2-2 Clean Below Knee: 2-2-2-2 Clean Pull-Down: 3-3-2-2 Competition Class Saturday - 122014 - Bulgarian (06/14) Post thoughts and results to “comments”.
 •  Dec 18, 2014

Friday – 121914 – Power Snatch, Row, Front Squat, HSPU, Box Jump, Sit-UP

[caption id="attachment_7349" align="alignnone" width="575"]Just for your entertainment... Just for your entertainment...[/caption] CrossFit Class Power Snatch: Max Reps: 30 seconds on ...rest 30 seconds… 30 seconds on ...rest 30 seconds... 20 seconds on ...rest 20 seconds… 20 seconds on ...rest 20 seconds… 10 seconds on ...rest 10 seconds… 10 seconds on 2 Rounds For Time: 500 M Row 10 Front Squats (205/133) 20 HSPU 30 Box Jumps (24/20) 40 Sit-Ups Competition Class Friday - 121914 - Bulgarian (05/14) Post thoughts and results to “comments”.
 •  Dec 17, 2014

Thursday – 121814 – Barbell Turkish Get-Up, Deadlift, Burpee Muscle-Up

CrossFit Class Barbell Turkish Get-Ups (each arm): 1-1-1-1-1 2 Rounds For Time: 10 Deadlifts (315/223) 10 Burpee Muscle-Ups Strength Class Z-Press: 6-6-6-6 Bent-Over Rows: 7-7-7-7 Dumbbell Bench Press: 10-10-10 1-Arm Dumbbell Row: 10-10-10 Competition Class Thursday - 121814 - Bulgarian (04/14) Post thoughts and results to “comments”.
 •  Dec 16, 2014

Wednesday – 121714 – Strict Press, Shoulder-to-OH, Bar-Facing Burpee

[caption id="attachment_7342" align="alignnone" width="575"]The easiest way to get stronger...add more of these... The easiest way to get stronger...add more of these...[/caption] CrossFit Class Strict Press: 3 x 9 Against a 12 Minute Clock: 1 Minute: Shoulder-To-OH (135/93) 1 Minute: Bar-Facing Burpees 2 Minutes: Shoulder-To-OH 2 Minutes: Bar-Facing Burpees 3 Minutes: Shoulder-To-OH 3 MInutes: Bar-Facing Burpees There will be no transition time between movements. Athletes will have two scores, one for shoulder-to-OH and one for bar-facing burpees. OLY Class Jerk in Split: 2-2-2-2 Clean From High Hang + Front Squat + Jerk: 4 x (1 + 1 + 2) Front Squat: 3-3-3 Competition Class Wednesday - 121714 - Bulgarian (03/14) Post thoughts and results to “comments”.
 •  Dec 15, 2014

Tuesday – 121614 – Row, Double-Under, Walking Lunge, KB Swing

[caption id="attachment_7327" align="alignnone" width="575"]Rick R. was actually able to hold the KB in mid-air for this picture, quite amazing Rick... Rick R. was actually able to hold the KB in mid-air for this picture, quite amazing Rick...[/caption] CrossFit Class 3 Rounds For Time: 750 M Row 100 Double-Unders 50 Walking Lunges Hugging a Bumper Plate (25/10) 25 KB Swings (53/35) Strength Class Power Clean + Front Squat: 5 x (2 + 3) Romanian Deadlift (w/a negative): 4-4-4-4 Barbell Walking Lunge: 4 x 10 (each leg) Weighted Box Jump: 8-8-8-8 Competition Class Tuesday - 121614 - Bulgarian (02/14) Post thoughts and results to “comments”.
 •  Dec 14, 2014

Monday – 121514 – Overhead Squat, Pull-Up

[caption id="attachment_7320" align="alignnone" width="575"]Matt S. hitting a PR and making some serious noise... Matt S. hitting a PR and making some serious noise...[/caption] CrossFit Class Pre-Workout Mobility: Banded Shoulder Stretch (2 minutes per side) Overhead Squat (from the rack): 1 x 15 (~65-75% of 1 RM) AMRAP 3 Minutes: 6 OHS (95/63) 6 Pull-Ups ...Rest 1 minute… AMRAP 3 Minutes: 4 OHS (115/83) 4 Pull-Ups ...Rest 1 Minute… AMRAP 3 Minutes: 2 OHS (135/93) 2 Pull-Ups Change weight during the one minute of rest between three minute AMRAP’s.  Each AMRAP will pick up where the previous one left off giving each athlete one score. OLY Class Muscle Snatch + Power Snatch + Snatch (above knee): 4 x (1 + 1 + 1) Snatch (above knee): 3-3-2-2 Segmented Snatch Pull: 3-3-3 Competition Class Monday - 121514 - New Cycle Post thoughts and results to “comments”.
 •  Dec 13, 2014

Sunday – 121414 – Carse

[caption id="attachment_7317" align="alignnone" width="575"]U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy. U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.[/caption] CrossFit Class “Carse” 21-18-15-12-9-6-3 Reps For Time: Cleans (95/63) Double Unders Deadlift (185/133) Box Jumps (24/20) Begin each round with a 50 M Bear Crawl Post thoughts and results to “comments”.
 •  Dec 12, 2014

Saturday – 121314 – Snatch, Snatch Pull-Down

CrossFit Class Snatch (Compare to 120713): 8 x 1 Snatch Pull-Downs: 4 x 4 The Snatches should be done at approximately 85-90% of your most current 1 RM. The Snatch Pull-Downs at approximately 120%. All reps/sets for both movements should be done at the same weight. Do not increase loading. OLY Class Press in Split Behind Neck: 2-2-2 Jerk Behind Neck w/2 Second Hold: 2-2-2-2-2 Rotator Cuff Strengthening: 50 reps per side Competition Class Saturday - 121314 - Strength III Post thoughts and results to “comments”.
 •  Dec 11, 2014

Friday – 121214 – Front Squat, WB Shot, Push Press

http://vimeo.com/110310604 We have one more week to make our nominated family have the Best Christmas Ever! CrossFit Class Front Squat: 6 x 4 For Time (Compare to 120614): 30 WB Shots (20/14) 13 Push Press (135/93) 20 WB Shots 12 Push Press 10 WB Shots 11 Push Press Competition Class Friday - 121214 - Strength III Post thoughts and results to “comments”.