Muscle up seminar Saturday 12/15, 11am-1pm, Holiday Party same day 4-730pm.

Monday 

B)Pause front squats (3 sec)

E2MOM

3-3-3-3-3

C)wod prep

D)3x

15 Hang squat clean 135/95

15 burpees over bar

Bootcamp/Monday 

B)E2MOM 5 

(Work for 2 min, rest/recover for 2 min)

15 cal row

Max strict toes to bar

Tuesday 

B)Hspu prep/instruction

C)6x

21/15 cal row

12 Hand Stand Push ups 

100m farmer carry 53/35

Bootcamp/Tuesday 

B)Thrusters 

E2MOM 

5-5-5-5-5

C)20-15-10

L arm front racked KB lunges 44/26

R arm front racked KB lunges

Wall balls 20/14

Wednesday 

(Yoga 915am n yoga sculpt 730pm)

B)push jerk 

5–4-3-2-1

C)”down time”

Amrap 7

3 deadlifts 115/80, 75/55scaled

3 Hang power cleans

3 push jerks

(Increase by 3 reps every rounds eg. 6,6,6, 9,9,9, etc

Bootcamp/Wednesday 

B)for time

600m fun buy in....then

10x of...

7 hand stand push ups

10 alt pistols

......cash out 600m run

Thursday 

B)wod prep skills and drills

C)”jump start”

60 double unders (90 singles)

30 dB snatches 50/35

60 Dus

400m run

60 dus 

30 toes to bar

400m run

60 DUs

30 DB snatches. 

 Bootcamp/Thursday 

“Eva”

5x 

800m run

30 kB swings 53/35

30 pull ups

Friday 

December babies bday wods 

Cali, Mac, Hugo and Coach Joe

B)Coach Logan Complex

12 min to work up to a heavy

1 power snatch

1 Hang squat snatch

1 OVerhead squat

C)12 min amrap

12 Hang power snatches 75/55

12 singles arm front racked KB lunges 35/18 (6 each side)

Bootcamp/Friday 

B)Deadlift  

E2MOM

5-5-5-5-5

C)7x

10 burpee over bar (keep bar from DLs)

20 sit ups

Saturday 

9am Crossfit 

B)Max our Saturday 20 min to...

Pick a lift, lifts or skill to work on. Volume, technique or max out. 

C)amrap 12

20 sit ups

50m odd object carry

5 ring dips

10am competitors class 

B)focus on skills/prep needed for 

“Infinity gauntlet” event 7 of the affiliate league grid team wod. 

C)”infinitely gauntlet”

7 min cap team of 4 

20 box jump overs 24/20 or 20 pistols

50 ft farmer carry #70

3 rope climbs

35ft 1 armed DBOH walking lunge #25

8 burpee pull ups or 5 bar MUs

20 KB DLs #70

20 Alt DB snatches #25

70ft wheel barrow walk or 40ft hs walk. 

11am muscle up seminar with Coach Derek. 

Sunday 

Open gym 9-11am

Open gym 430-630