"Nasty Girls"

3 Rounds for time of:
50 Air squats
7 Muscle-ups (or 14 pullups)
10 Hang power cleans (135/95#)

And remember, no evening classes tonight. Happy New Year!

The original...

Quick chip

For time:

30 burpees

10 chest to bar pullups

20 one arm switching kettlebell swings

10 chest to bar pullups

30 hang squat cleans (95/65#)

We will have morning classes only tomorrow for New Year's Eve and no classes on Wednesday. 

Endurance + Results

Every 1:30 on the 1:30 alternate between the 2 couplets:

12 deadlifts (115/75#)

6 over-the-box (24/20")

9 push press (115/75#)

6 over-the-box (24/20")

Continue as long as possible or until you cannot complete your reps within the 1:30. 

11.4

Strength wod: weighted pullups 3-3-3-3-3

Then...

From the CrossFit Games Open 2011, wod #4.

10 minute AMRAP of:

60 bar-facing burpees

30 overhead squats (120/90#)

10 muscle-ups

Merry Christmas!

We are off today but the gym will be open again with a full class schedule tomorrow and Friday! 

Throwback Open 11.5

20 minute AMRAP of:

5 power cleans (145/100#)

10 toes-to-bar

15 wall ball shots 10ft. (20/14#)

Holiday Schedule

We will be closed on Tuesday and Wednesday this week for Christmas. Regular class times for Monday, Thursday, and Friday. 

Merry Christmas and Happy New Year!

Endure and weekly results

Tabata mashup of:

Push press (75/53#)

Jumping split lunge

Score = total reps

8 rounds of each. 

.com

10 Rounds for time of:

12 burpees
12 pull-ups

3 Tests

1. Max rep front squat 185/115#

2. Max rep bench press 185/95#

3. "Annie"

For time:

50-40-30-20-10 reps each of:

Double unders

Sit-ups 

4 mini HIIT's

compare to 16 Sept 2013

For time:
20 hang power cleans (135/95#)
20 burpees
Rest 1 minute
200m sprint
50m sled drive (+90/+50#)
Rest 1 minute
500m row
20 shoulder-to-overhead (135/95#)
Rest 1 minute
20 kettlebell swings (53/35#)
20 goblet squats

Record total time including rest.

Growing up strong

Endurance - 15 min AMRAP

Complete as many rounds in 15 minutes of:

30 double unders

10 dumbbell jerks (40/25#)

6 weighted walking lunges, holding the dumbbells by your side. 

Cindy + Elizabeth

Minute intervals

2 cycles of:

1 minute max rep clean & jerk 135/95#

:30 second rest

1 minute max rep pullups

:30 second rest

1 minute max rep butterfly sit-ups

:30 second rest

1 minute max rep kettlebell swings 1.5/1 pood

:30 second rest

1 minute max rep push-ups

:30 second rest

Baby Jama

Congratulations to our boy Omar on the birth of his first child! 

Strength: Hang power snatch 1-1-1-1

WOD

5 rounds for time of:

9 snatch grip deadlifts

6 hang power snatch

3 overhead squats

We have no RX weight posted today, only RX movements. Use the heaviest weight in which you can perform the full range of motion for all movements. 

Weekly and Endurance Results

Endurance

20 x 100m Row

Rest :50 between each. 

Team Hero - :"The Seven"

The original post on crossfit.com can be seen here.


7 rounds for time:
7 Handstand pushups
7 Thrusters (135/95)
7 Knees to elbows
7 Deadlifts (245/175)
7 Burpees
7 Kettlebell swings (2/1.5 pood)
7 Pull-ups

Records were made to be broken.

A new gym record was set last night in the always highly anticipated max height box jump. Matt landed 56 inches to beat out Max's long standing record of 55.5". There was a lot of energy in all of our classes yesterday and therefore many PR's were set. Way to go Matt!

Thrusters Interrupted

For skill: Max height box jump. 

(The gym record is 55.5 inches by Max Simon.)

For time:

60 thrusters (95/65#)

At the top of each minute perform 5 pullups. 

RX+ = chest-to-bar pullups

5,10,15

Strength WOD: find your heaviest weight for this barbell complex: 

3 deadlifts / 2 hang power cleans / 1 jerk

WOD

15 minute AMRAP:

5 power cleans (135/95#)

10 pushups

15 air squats