Winner is Mac
 Christmas Day
Gym Closed Recommended Rest Day But for you die hards Warm up: 42-30-18 Situps Air Squats Tabata 8 rounds 20 seconds max Hollow Rock 10 seconds rest 20 seconds max Ladder Icky Shuffle 10 seconds rest Recovery: 10 Rounds 10 Air Squats 10 Sit Ups 10 Push Ups
0 Comments
12/24
Christmas Eve "Holleyman" 30 rounds for time of: 5 Wall Balls, 20 pound ball 3 Handstand Pushup 225 pound Power Clean, 1 rep 12/25 Christmas Day Gym Closed Tabata Hollow Rock Ladder Icky Shuffle 12/26 Weight Ladder: Snatch Start @ 50% go up 10# every minute After 75% go up 5# 12/27 Max Bench Press 12/28 4 - 2 - 1 Back Squat @ 90% 3 min - 2 min - 1 min L-Sit 12/29 "Stephen" 30-25-20-15-10-5 rep rounds of: GHD Sit-up GHD Hip Extension Knee to Elbow 95 pound Stiff legged Deadlift 12/30 EMOM - 15 min max 6 Tire Flips  Christmas Eve U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel. "Holleyman" 30 rounds for time of: 5 Wall Balls, 20 pound ball 3 Handstand Pushup 225 pound Power Clean, 1 rep Recovery: 3 Rounds 200 Meter Run 10 KB Snatch (Left Arm) 200 Meter Run 10 KB Snatch (Right Arm) Warm up: 15-12-9 Lunge Pushups 15 Min AMRAP 10 Ring Dips 20 Hip Extensions Recovery: Bike 10 Minutes Then: 4 Rounds 10 Push Ups 20 Walking Lunges (single count) This article is another one on the material of the future, Graphene.  Warm up: 3 Rounds 10 Band shoulder Press 10 Box Jumps "Gwen" Squat Clean & Push Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Recovery: 3 Rounds 20 Goblet Squats 20 KB Swings The following video is not safe for work due to language. Turn down the volume, the amount of attempts is still impressive. 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 Warm up:
21-15-9 Hip Extensions Bird Dogs 30 - 20 - 10 Superman Russian Twist@ 25% Snatch Recovery: 2 Rounds 400 Meter Farmer Carry 20 Push Ups Holiday Hours
12/21 - 12/22 Thur - Fri 5:30 am - 7 pm 12/23 Saturday 10am - 11 am 12/24 Sunday 11am - 1pm 12/25 Monday Closed 12/26 - 12/29 Tuesday - Friday 5:30 am - 7pm 12/30 Saturday 10am - 11am 12/31 Sunday 3pm - 5 pm 1/1/18 Monday closed 1/2/18 - back to normal 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.
|
