Frieza

Friday Dec 21 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, or start on your own anytime before 10:00am. The gym will close at 11:00am. The WOD is The 12 Days of CrossFitmas, as usual.
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 1:30 for 5 Rounds
3 Deadlift @ 80%
2.) 12 Min AMRAP
10 Shoulder to Overhead 165/115
5 Muscle Ups
10 Cal Row
*3.) 5x10 sec OH Squat hold position + 2 more OHS
-Start light, add load each round
*4.) 3 Rounds
10 Hip Extension
10 GH Raises
*5.) 21-15-9
Weighted Push Ups (plate on back)
Abmat Situps (with same plate)
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Derek Zehms296d

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3+ on rower, ring to waist, @ 135# ........ DL 280#
3 rds, 1Cal. 105 S2OH, banded MU. On low rings
4 rounds
4+5 MU; 345DL
5 + 5 MU
395DL
255# DL; just shy of 3 rds
RX weight, MU attempts - no bueno today
S2O @80#, MUP w/purple band. DL@200#. EC:21-15-9 push-up sit-up with 10# plate 4:17.
3 + 1 cal. Mods on Mup’s. Weight at 135#
305# DL. / push up, sit up for EC
145lb DL. 4 round + 2MU @ 75lb and low rings
4 rds and 6 s2o. 165# and banded MU's
285# DL
335lb Deadlift
295 deadlift 4+21 (6cals)
Ohs complex 165 Push up sit ups 15# 4x8 35# strict press 4x8 ghr
210# DL; OHS ^105#; mobility
4+4 front squats (FS instead of S2OH and ring rows no MU ***wrist issues)
255# DL, 5AMRAP 7cal AB/5 strict HSPU, pause OHS+2OHS up to 125#, 5 rounds 2 BS @220#
4 rounds mu mods
315# DL
4 + 2 MU
315 DL
4 rounds + 2 cals
370# DLs / EMOM10: legless rope climb and 10 HSPUs from Monday complete / 5 box jumps @ 43” and 5 @ 45” / 5x10 strict GHD sit-ups holding a 25# plate behind my head / 3x10 dumbbells arm curls with 25s, 30s, and 35s / Time to travel to Prentice!
190 dl/3+5 MUP @ 95
3+5 cals, MU attempts & BMUS
260# DL. 30 C&J for time; 7 T2B on the 1:00. 15:28. Tuesday’s GHD/burpees with 14# medball 4:53.weighted push-ups/sit-ups✅
3+5 cals @75#. Deadlifts: #135. DUB Pr: 51
3 + 4 cals @ 135#
265# DL’s. 315# PR!!! 😃
4 + 4 STO, 35#, Mu progressions
105# DL