Happy New Year !

Open Gym 12-4 (no classes)

CFE:
3 rft:
500m run
400m Row
18 pistols
18 GHD

CrossFit

Amrap 23:

• 12/9 cal bike
• 12 wall ball 20/-4
• 12 dead lifts 95/65
• 12 Push press 95/65

• normal business hours in the a.m.

• open gym 3-5 pm / 4pm CrossFit class

CFE:

Tuesday Endurance:
4 rft:
400m
15 ring rows
15 push-ups
15 plate G2OH (45/25)

CrossFit

• w/ a partner for 8 rds.
  (Each partner does One whole rd. Rest 1:1.. so both athletes will complete 8 rds each)
  • 12/9 Cal row (sprint)
  • 5 power cleans 165/115 (touch and go)
  • 8 t2b
    
• accessory:
  • 3×10 bench press
  • 3 x :30-:45 sec plank

CFE

Monday Endurance:
10m EMOM
12 OHS 1 arm (50/35)
35 double unders (40 sec of singles)

2min rest

30-20-10
Pull-ups
Cal row
KBS (50/35)

Score: time

CrossFit

Strength: 1 RM Deadlift

Conditioning:

• for time:
  • 8 rds :
  • 25 double unders (2:1)
  • 8 bar facing burpees

CFE:

Saturday Endurance: 8:00am with Coach Camie Guenther-Green!
45m time cap
4 rft:
10 burpees
10 CTB pull-ups
20 wallballs (20/14)
20 sit-ups
30 push-ups
30 lunges
400m run

CrossFit

• Team of 3: (27 min clock)
• From 0:00- 14:00
• *someone must be rowing at all times*
  • The other two partners work on:
  • 30 burpee box Jump Over 24/20
  • 40 Single arm DB hang c and J 50/35
  • 6 rope climbs
    *score amrap and total calories rowed*
• From 14:00-27:00 (No rowing- just work)
  • Amrap 13 min:
  • 120/90 pushups
  • 90 t2b
  • 120/90 cal bike
    

CFE

Friday Endurance:
4 rds:
1 min wallballs (20/14)
1 min alternating DB snatch (50/35)
1 min box jumps (24/20)
1 min DB CNJ
1 min cal Row
1 min rest

CrossFit

Every 2 min for 14 min 

• two – t n go- power cleans plus one jerk
• Start @ 70% of PC and climb to a heavy

    For time: 

• 12/9/6/3  -C And j 135/95
• 3/6/9/12 – box jumps 30/24 

• 5:30 am CrossFit class
• open gym- 8am-12pm
• open gym- 3-5 pm

CFE:

Thursday Endurance:
400m run buy in:

5 rds:
10 pull-ups
10 dips
10 push-ups
10 K2E
10 sit-ups

400m run cash out

CrossFit:

Complete a rd every 2 min Until failure:

• 8 dead lifts 185/135
• 8 bar facing burpees
• 12 wall balls
  • add 2 wall balls every rd to the total.
    Until you can no longer complete a rd in 2 min.