Sunday Outline: 12/29-01/04

Mon: (645a, 845a, 945a, 530p, 800p) Strength (see below) + WB, sprint
Tues: (645a, 845a, 945a, 530p, 800p)  Strength + Ball Slams, STO, Lunges
Wed:  (645a, 845a, 945a, 530p) Coach Stacey's Birthday Wod
Thurs: (One class only at 1000a) for Fran
Fri: (Regular Schedule returns) "2015"
Sat: KB Swings, Snatch Complex
Sun: 530p Open Gym

You will need 40%, 50%, 60%, 70%, 80%, 90% of your (90% + 10#) for this week.

Good Reads:

Party Food

Legs up the wall

2014-12-27 Wod

15min AMRAP

5 HSPU

10 WB, 20/14#

15 AMSU

E3MO3M: 1 Bear Complex: 135/95#

2014-12-26 Wod

400m-300m-200m-100m Hill

5-10-15-20 SDL @ 50% 1RM

2013-12-25 Wod

Merry Christmas to the entire CFV Family!

2014-12-24 Wod

4th Annual 12 Days of Christmas Wod

12 Burpees

11 Shoulder to Overhead + 11 Burpees

10 Box Jumps + 10 Burpees

9 T2B + 9 Burpees

8 HPC + 8 Burpees

7 KB Swings + 7 Burpees

6 Front Squats + 6 Burpees

500m Run + 5 Burpees

4 TGU + 4 Burpees

3 Thrusters + 3 Burpees

2 HSPU + 2 Burpees

1 Bear Complex + 1 Burpee

135/95# for barbell movements

28/20 kg for Swings and TGU

30/24" for Box Jumps

2014-12-23 Wod

Strength:

Athletes Choice

Wod:

8min AMRAP

4n *Double Unders (15n single unders)

8 KTE

*must be unbroken

2014-12-22 Wod

Strength:

Athletes Choice

Wod:

Teams of three complete 2 Rounds

a) row 40 cal (timekeeper)

b) 30 pushups, RRT (Rx+: plyo pushups)

c) 20 strict pullups, RRT (Rx+: L-sit)

Sunday Outline: 12/22-12/28

Please check the schedule for modified class times from Dec 24 through Jan 1. (It is very similar to last year but you should still confirm for yourselves.)

Mon: Strength (see below) + team row, push, pull
Tues: Strength + DU, KTE amrap
Wed: 4th Annual 12 Days of Christmas Wod
Thurs: Rest Day (Box is closed)
Fri: SDL, Sprint
Sat: HSPU, WB, ASMU, Bear Complex AMRAP
Sun: 530p Open Gym w/ Arianna Hoffman, USAW Certified Coach

Final month of the strength program! We will be basing the next 4 weeks on 90% of your 1RM plus 10#. You will need 40%, 50%, 60%, 65%, 75%, 85% of your (90% + 10#) for this week.

Good Reads:

A veteran and a service dog

Gyms that are meant to look like bars

You wish I would program this race

Get excited for the 2015 Reebok CrossFit Games Season

2014-12-20 Wod

"Markwell"

25min AMRAP

12 IGYG Hang Power Clean, 115/80#

20 Tandem Weighted Lunge, 115/80#

21 Tandem Burpees

46 IGYG AMSU

75 steps in partner carry, each

2014-12-19 Wod

EMOMx15

6 Ball Slams, 50/35#

7 PP, 95/65#

8 KB Swings (Hybrid), 32/24kg

RRT

If 21 reps are not completed within the minute: finish the reps, sit out next round, and start again the following round

Motivational consequence for  each missed round: 15sec bottom of the squat hold

2014-12-18 Wod

Strength:

Athletes Choice

Wod:

5min AMRAP

10 Toes Through Rings

30 Double Unders (75 Single Unders)

2014-12-17 Wod

10-9-8-7-6-5-4-3-2-1

Ring Dips

Squat Cleans, 125/85#

Finisher: Tabata

20sec: Forearm Plank

10sec: 1 Burpee then RRT

2014-12-16 Wod

Buy-in OR Buy-out of 800m Then

8 Rounds

8 Ring Pullups

8 DL @ 50% 1RM

8 MBCWallballs, 20/14#

8 AMSU

8 Burpees over Barbell

2014-12-15 Wod

Strength:

Athletes Choice

Wod:

55 Burpee Box Jumps, 20”

Sunday Outline: 12/15-12/21

Mon: Strength (see below) + Box Jumps
Tues: 8 Crazy nights of Hanukkah Wod
Wed: Ring Dips and Squat Cleans + Tabata Plank
Thurs: Strength + TTR, DU
Fri: EMOM, KB Swings, PP, Ball Slams + motivational consequence
Sat: Hero Wod for James Markwell of partners helping each other
Sun: 530p Open Gym w/ Arianna Hoffman, USAW Certified Coach

*Strength: This is a deload week and you will only need 40%, 50%, 60% of your 90%+5# for this week

Good Reads:

Yoga Tune Up Ball Uses

Share Your Pizza

Into the Mind of Russo

2014-12-13 Wod

3 Rounds

400m Hill run

20 Thrusters, 100/70#

2014-12-12 Wod

12min AMRAP

3 HSWU

12 DB Snatch, 45/25# (total and alternating arms)

12 Burpees

Finisher: Death By TTB (starting at 10 and adding 2 per round)

2014-12-11 Wod

Strength:

Athletes Choice

Wod:

IGYG Patrner Tabata
A: Airdyne

B: AMSU

2014-12-10 Wod

5 Rounds

2 TGU, 75/55# (total)
5 HSPU
8 Ball Slams, 50/35#

11 Pullups

2014-12-09 Wod

6 Rounds

1min Clean Complex (Power Clean + Hang Power Clean), 135/95#

1min Row (cal)

1min Hand Release Push-ups

1min Rest

2014-12-08 Wod

Strength:

Athletes Choice

Wod:

7min AMRAP

7 PP, 115/80#

21 DU (65 SU), Unbroken

*If break, 8 burpee penalty then finish jump rope. Only 1 penalty per round

Finisher: 1min Parallette hold

Sunday Outline: 12/8-12/14

Mon: Strength (see below) + Push Press, DU AMRAP + Parallette finisher
Tues: Power Clean Complex, Row (cal), Hand Release Pushups, Rest
Wed: TGU, HSPU, Balls Slams, Pullups
Thurs: Strength + Partner Tabata
Fri: HSWU, DB Snatch, Burpee AMRAP + TTB finisher
Sat: Hill, Thrusters
Sun: 530p Open Gym w/ Arianna Hoffman, USAW Certified Coach

*Strength: you will need 40%, 50%, 60%, 75%, 85%, 95% of your (90%+5#) for this week

Good Reads/Views:

12 Graph that Show Why People are Getting Fat

70 Google Now Voice Commands

The Importance of Play

2014-12-06 Wod

6-5-4-3-2-1 (if break BC, then 300m Run)

Bear Complex, 75% of max (or 115/75#)

5 HSPU (Rx+: deficit)

20 AMSU

2014-12-05 Wod

Warm up: 48 burpees

Wod:

EMOMx12

1 Squat Snatch + 2 OHS
(add 5# every 3min)

Finisher: Max Hurdles, 30/24” in 90sec

2014-12-04 Wod

Strength:
Athletes Choice

Wod:
3min plank buy-in then
500m Row
8 TGU 65/45#
40 MBC, 20/14#
(any order)

2013-12-03 Wod

14min AMRAP

200m Run

10 Thrusters w/ 2sec pause at the bottom, 95/65#

10 TTB

Finisher 2x 30s Airdyne, max cal (rest as necessary)

2014-12-02 Wod

2 Rounds as partners

40 Box Jumps, 24/20"

40 Burpees

40 Pullups

40 KB Swings(Hybrid), 24/16 kg

-Partner A allowed to work on chipper while Partner B is doing single unders or plank
-Switch as necessary but 20 IGYG air squats per switch

2014-12-01 Wod

Strength:

Athletes Choice

Wod:

800m Run buy-in then

30 Ring Dips

10 Split Jerks, 155/105#

15 Ring Dips

5 Split Jerks