Zarbon

Wednesday Dec 19 2018


For those of you that like to plan your workout schedules ahead of time, our holiday hours are as follows:
Christmas Eve - Regular class structure running at 5:15am, 6:15am, 8:15am, & 9:15am. The gym will close at 11:00am
Christmas Day - CLOSED
December 26th - Back to full regular schedule
New Year's Eve - Regular class structure running at 5:15am, 6:15am, 8:15am, 9:15am & 11:30am. Gym Closes at 12:30pm and the Bi-Annual Beer/La Croix Mile will take place at Betsy and Grant's house at 1pm. 
New Year's Day - CLOSED
January 2nd - Back to full regular schedule
1.) Every 2 min for 6 Rounds
3 Back Squat @ 80% 1RM
2.) 30-20-10
Deficit Handstand Pushup 45/25lb plate
Alternating Pistol Squats
*3.) 3 Rounds
10 Back Extension
10 Reverse Hyper
*4.) 4 rounds
30 seconds ME Toes 2 Bar
Rest 10 Sec
30 seconds ME Burpees
Rest 10 Sec
(Set clock for 8 Rounds of :30/:10)
*5.) 3 rounds with a Partner, one completing a whole round, then switching:
30 Double Unders
15 WallBalls 25/16lb

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Yvonne Otero298d

What about the 12 Days of Christmas on Christmas Eve?

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Justin Peterson298d

The WOD for that day IS the 12 Days of CrossFitmas

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Timm Uhlmann298d

I'll be wearing full Christmas workout stuff on Christmas Eve for sure

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165 bs. Parter du&wb wod w/Buntin 5rds
BS 105#; 12:10 pistols on 45&25 plate; 40 HSPU with ab mat & 25’s, pushed plates away for 20 total...
Reverse hyper & back extensions
15 of 20 pistols. HSPU from floor and then mat after 33
BS 215#
345# BS/11:11*
Scaled w some handstand holds and used rings for pistols
12:15 from box and SP
BS 225#
Timer stopped. I’m guessing like 12:45
385# BS
Back feels pretty good. Scaled pistols (green band) and HSPU (2, 3 mats, box)
175# BS; back extension & reverse hyper; dubs and WB w/ Lauren Kalil; hs walk 40’/5 bmu/40/4 mu/40/4 bmu... 40’ hs walk/1 bmu
275BS; 10?(ghd for pistolas)
BS 365 DU and WB 4:51 TTB and Burpee 12/10 each round
Pistol on 20” box with toe tap at bottom. Strict hspu with thin 15# plates. Max deficit strict hspu 6.5”. BS 125# (keeping knees happy)
GG practice w/ Terri and Michelle
Used time for skill work on HSPU’s.
235# BS. Felt real good. / #5 EC with Jamie.
340lb Back Squats; DU/WB EC 4:57 with Chuck. T2B/Burpee EC: 12 T2B & 10 Burpees each round.
Box pu w 25# plates & pistol squats w rig // BS @ 135#
DL @ 205# instead of squats ☹️
BS 205#, 5 rounds 10 cal row/3 hips to rings into MU attempts...then MU technique work (box and plate jump into rings, seated ring chest to catch pass throughs), 4 rounds 5 bench 115#, 7 strict DB press 25#’s, partner wallball/dubs with Bryn 5:11
300# HBBS (5# under my 80%) / Quad tendon is still healing / 5:21 for *5.) with Laura :) 5:10 for Recoome from yesterday / 3:20 for GHDs and burpees from Tuesday. The semester is complete!!!
155 bs/20 of 20 pistols
1/2 khspu 1/2 hspu from box, pistols to sit on box 6.25 mile hill workout negative splits
11 something (shoulder🤕)
195 BS... failed a few when my belt fell off
#110 BS. Pistols on box, most handstand PU off box, some on wall. 10:30?? GG practice w/ Michelle and Hannah
*** Mods: #20 SA DB PP/pistols to a ball, some assist. 30-20-10-10 rep rounds. FS @#53 SA KB (Ugh!). EC: 5×{35 AMSU/20 GHHE/200 SU >> Shldr PT. 💪
Either 6:32 or 7:32?
BS @ 195#