Thursday January 7, 2016
Wednesday, January 6, 2016
twoseven

Hola El Nino... we've been expecting you. 

 

 

 

**Announcements, etc...** 

 

New 2016 membership rates (We're simplifying! ...No more contracts, only month-to-month and pre-pays!)

 

 

 

CROSSFIT

S&P Cycle: squat - pull - press - PULL - off

A. snatch pull: 3-3-3-3; rest 2-3 min

B. 4 rounds for time:

 

 

 

 

 

CSPORT

Warm up:
4 sets
20 sec superman hold
40 sec level changes

36 min running clock
*A, B, C are all 12 min AMRAPs
*Begin each 12 min AMRAP with a "buy in"
*No rest between A, B, C

A. 12 min
buy in
+
AMRAP with remaining time:
10 burpee box jumps
10 pistols per leg
10 push ups

B. 12 min
buy in
+
AMRAP with remaining time:
15 push press
15 hollow rocks
15 JPU

C. 12 min
buy in
+
AMRAP with remaining time:
20 DUs
20 mtn climbers
20 KBS

***buy in options:
Block run
1k row
3k watt bike
40/35 cal assault bike

 

 

 

 

COMP

A. Snatch 1.1 x 3 sets; rest 3 min

B. Single arm DB push press x 5/arm x 5 sets; rest 1 min b/t arms

+

3 sets:

8 DB reverse lunges per leg

60 DUs

20 sec handstand hold

rest 1 min

+

Emom 8 min - Double KB FS x 6-8 (70lb/45lb per hand)


 

 

KIDS

A. 400m run
then 2 rounds of:
15 wall squats
10 pass thrus
5 hollow arch swings

B. Skill Work:
double unders
wall balls
muscle up drills

C. "15.3"
14min AMRAP:
100 double unders
50 wall balls
7 muscle ups

 

 

 

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Article originally appeared on CrossFit Cadence (http://archive.crossfitcadence.com/).
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