Daily WOD – Dec 13, 2018

Smith lining up a PR power clean!

Join us between 4:30 and 7:30 tonight for open gym.  You can do any workout you like, including a workout from the last week:

  1. Deadlift 1-1-1-1-1 (+4″ rack) then 10R/10L single leg box jump, 3×10 barbell hip thrusts
  2. Complete 5 rounds for time of: 10 thrusters (115/75#), 10 box jump overs, 10/8 cal row, 1 rope climb
  3. Work up to a 1 rep power snatch then complete for time and load 10-8-6-4-2 reps of power snatch (155/105#), farmer carry (heavy)
  4. Partner interval AMRAP in 20 minutes of: 5 box jumps (30/24″), 10 burpees over a bag, 15 wallballs (20/14# to 10/9′)
  5. Close grip bench press 1-1-1-1-1 then 1 min right plank, 1 min left plank, 2 min plank.
  6. Complete for time: 10 muscle ups then 50-40-30-20-10 KBS (53/35#), Russian twists (25/15#), then 10 muscle ups

Schedule Notes: Join Coach Kehl tomorrow bright and early for CrossFit Endurance.  Check the blog tonight for the workout!  Also, starting tomorrow Open Gym is extended by 30 minutes, from 4:30-7:30pm.

Yoga Note:  We have good and bad news about yoga. The bad news is we are cancelling the Thursday 7pm yoga class going forward. The good news is Sunday’s 11:15am is now FREE for members and non-members! We are offering this free service because we truly believe in the benefits of yoga, and we want to make it as accessible as possible. We hope to see you (and your friends, neighbors, spouses, etc) on Sunday!

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This Post Has 5 Comments

  1. CFE @ 5:30am

    1000/800m Row
    30 Air Squats
    15 Unbroken Back Squats (about 55-60% 1RM)

    1000/800m Row
    30 Air Squats
    10 Unbroken Back Squats (about 65-70% 1RM)

    1000/800m Row
    30 Air Squats
    5 Unbroken Back Squats (about 75-80% 1RM)

    This workout is NOT for time. You will start a new round every 10minutes. Each triplet should take no more than 7 minutes.
    This workout’s focus is about the back squats. We will record your 3 weights. Back squats will come from the rack and not from the floor. Squats should also be unbroken and with great form!

  2. Kehl – 115, 135, 165

  3. 116, 136, 166

    1. Yooooouuuuuuuu!!!!

  4. CFE
    Missy 95, 135, 150 (run)
    Bill 95, 115, 135
    Ceil 95×15 for all 3 rds
    Drake 115, 135, 155
    Faith 65, 80, 95
    Steve 155, 185, 225
    Tyler 115, 135, 155
    Zach 115, 135, 165
    Mike 135, 165, 195
    Kelly 65, 85, 95
    KTS 105

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