The Premier CrossFit Facility on The East End!

December 21, 2014

12/22/2014

Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

Tabata 12 rds

- BB Snatch grip Push Press

- BB OHS

- Dynamic Wall Drill

Weightlifting

Snatch (Every :30′s @70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

10 Deadlifts 225/185, 275/225

Death by Burpee x2

~Starting w/ 2 Burpees the first round each round after you will add 2 more Burpees until the clock runs down~

After Party!!!!!!

Do so much after party shit that the Elfs want to go strike!!!!!!!

December 19, 2014

12/13/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

30/30 Row (No Measure)

Weightlifting

The CrossFit Total (Total Weight)

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

December 18, 2014

12/19/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

Tabata 12 rds

- BB Push Jerks

- BB Mobility

- BB Back Squats

Weightlifting

Split Jerk (8 EMOM @75%)

Metcon

Metcon (12 Rounds for time)

Each for time:

12 x 200m Run
Be sure to bring some cold weather gear we WILL BE RUNNING!!!!!!!!

After Party!!!!!!

I spoke to Santa……..yeah he doesn’t like people who don’t do after parties……….

December 17, 2014

12/18/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

15 min AMRAP

work up to Heavy 10 rep Deadlift

10 KBS

10 toes to bar

Metcon

2 Minutes Max Reps Wallballs (AMRAP – Reps)

As many reps as possible in two minutes
~2 Min rest~

Metcon (AMRAP – Reps)

10 Min AMRAP

25 Pull ups

25 Hang Power Cleans 155/115

Max Burpees
~2 Min rest~

2 Minutes Max Reps Wallballs (AMRAP – Reps)

As many reps as possible in two minutes

After Party!!!!!!

Santa wants after parties this year!!!!!! Not cookies!!!!!!!

December 16, 2014

12/17/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

Tabata 12 rds

- BB Push Press

- BB Power Cleans

- BB Back squats

Weightlifting

Clean (12 EMOM @80%)

Metcon

2k Row (Time)

Max Effort 2k Row
Rest as needed

1000m Row (Time)

Max Effort 1000m Row
Rest as needed

500m Row (Time)

Max Effort 500m Row
HAVE A NICE DAY!!!!!!!! ;-)

After Party!!!!!!

Be like a good elf and do some work!!!!!!!

December 15, 2014

12/16/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

15 Min AMRAP

Work up to Heavy front squat Double @ Tempo 5 seconds down, 3 sec pause, DRIVE UP!!!!

15 Floor to over head w/ plate

10 Step up w/ plate

Metcon

2 Min Max Meters Row (Distance)

Max Effort Rowing for 2 Min
~Rest 2 minutes~

Metcon (Time)

For time:

5rds

10 HSPU

6 Hang Power Snatch 135/95
~Rest 2 minutes~

2 Min Max Meters Row (Distance)

Max Effort Rowing for 2 Min

After Party!!!!!!

Santa’s slay works on your after party efforts!!!!!!

December 14, 2014

12/15/2014

Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

Tabata 12 rds

- BB Snatch Grip push press

-BB Front squats

-Mountain Climbers

Weightlifting

Snatch (12 EMOM @75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

15x OHS @ BB

10 Wallballs 20/14

5 Burpee Box jumps 20″ for all

After Party!!!!!!

Elf on the shelf finds it disturbing when you just leave like that………

December 12, 2014

12/13/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

30/30 Row (No Measure)

Weightlifting

The CrossFit Total (Total Weight)

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

December 11, 2014

12/12/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

Tabata 12 rds

- BB Back squat Thrusters

- BB Mobility from behind the neck

- Squad Thrusts

Weightlifting

Split Jerk (8 EMOM @70%)

Metcon

800m Run (Time)

Max Effort 800m Run
~Rest as needed~

800m Run (Time)

Max Effort 800m Run
~Rest as needed~

800m Run (Time)

Max Effort 800m Run

December 10, 2014

12/11/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

15 Min AMRAP

Work up to Heavy 5 rep Back squat

10x Walllballs

500m Row/Ski/AD

Metcon

2 Min Max Reps Shuttle Run (AMRAP – Reps)

You will shuttle back and forth as many times as possible 100ft….
~2 Minute Rest~

Metcon (AMRAP – Reps)

10 Min AMRAP

50 Hand release push ups

25 Power Snatch 135/ 95

Max Rope Climbs
~2 Minute Rest~

2 Min Max Reps Shuttle Run (AMRAP – Reps)

You will shuttle back and forth as many times as possible 100ft….

After Party!!!!!!

Still got nothing…….

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