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Hey all, Lacey here. I want to offer some open gym time on Monday morning from 8:30am-10:00am for anyone that wants to brave the streets and come down and get a workout in.
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12/31
New Years Eve Three Steps Down 63 - 45 - 27 Double Unders 15 - 12 - 9 Man Makers @ 45% Max C&J 1/1 winter classic Gym Closed Suggested Rest Day Find something 20# / 16# that you can throw to a 10’ target Karen 150 Wall Balls for time 1/2 10 - 1 Ladder Slalom Strict Toes to Bar 1/3 "Severin" 50 Strict Pullup 100 Pushups, release hands from floor at the bottom Run 5K If you've got a twenty pound vest or body armor, wear it. 1/4 Weight Ladder Shoulder Press each minute start at 50%, going up 10# every minute until 75% go up 5# 1/5 15 minute AMRAP 2 Rope Pull @ 100% Shoulder press 10 Pistol 1/6 Johnny 14 min AMRAP 7 Toes to bar 7 Push ups 7 Box Jumps 30” / 24″ New Years Eve Warm Up: 20 Band Face Pulls 500m Row 20 Band Face Pulls Three Steps Down 63 - 45 - 27 Double Unders 15 - 12 - 9 Man Makers @ 45% Max C&J Recovery: 5 Rounds 10 Burpees 10 Pull Ups Here is a video on Artificial Intelligence and Machine Learning Warm Up: 15-12-9 Box Jumps Back Extensions Every Minute on the Minute for 15 min max 6 Tire Flips Recovery: 4x 400 Meter Run 2:00 Accumulative Plank Recovery: The following video gives some logical reasons as to why there haven't been wide spread evidence of aliens. Sunday December 31st: New Years Eve at the Filz's
Kid Friendly! Address available on the WOD Board Monday Jan 1st: Winter Classic at the Hull House Game starts at 11:00. This is a Whiskey tasting. Bring a bottle of something you like to drink. Sample what everyone else likes to drink. Leave with your bottle. Watch professional athletes play outdoor hockey. If you plan on coming ask Clint or Katie for the address. If you want to bring a side dish, coordinate with Katie. If you don't like whiskey, come to drive someone home. Friday Jan 26th: Tag Team Championship Fight Gone Bad 5 Rounds of Fight Gone Bad. Your partner must be someone who hasn't been to this gym in over 6 months. You can bust up the workout up however you want . . . unless you don't have a partner Saturday Jan 27th: CrossFit RimRock competition Feb 10th: Winter Challenge @ Alternative Athletics This is a partner competition. Every workout is scalable. Any two people can compete together, with divisions for male / male, male / female, female / female CrossFit Open: 18.1- Feb. 22-26 18.2- March 1-5 18.3- March 8-12 18.4- March 15-19 18.5- March 22-26  Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.
"Stephen" 30-25-20-15-10-5 rep rounds of: GHD Sit-up GHD Hip Extension Knee to Elbow 95 pound Stiff legged Deadlift Recovery: 21-15-9 Squat Jumps Ring Dips Warm Up: 21-15-9 Goblet Squat 30 Sec Plank Three Steps Down 4 - 2 - 1 Back Squat @ 90% 3 min - 2 min - 1 min L-Sit Recovery: 50-10 Double Unders Sit Ups The following video is not safe for work due to language. Turn down the volume, the attempts are still hardcore. Join Lacey (USAW Level 2) this afternoon at 4:30 for some Barbell Club action and get extra one on one help with your weightlifting technique in the snatch and clean and jerk.
Warm Up:
3 Rounds 15 Band Face Pulls 15 Pushups Max Bench Press @ least 7 reps over 90% Compare to 6/14/17 then 2 minutes max GHD Hip Extension Post Max Conditioning WOD 3 Rounds 12 Burpees 21/15 Cal Assault Bike 50 Double Unders Rest 1 minute Recovery: 21-15-9 Wall Balls Wall Ball Sit Ups Warm Up: 21-15-9 Overhead Squat Band Y Pull Weight Ladder: Snatch Start @ 50% of Max go up 10# every minute After 75% go up 5# each minute Continue until you cannot get the given rep done in the given minute Recovery: 30-20-10 Box Jumps GHD Sit Ups For those of use that enjoy BJJ and MMA here is an amazing example of Double leg to Darce Choke. |