Event 1: Men                                                    Women

1: Clint            7:04                                                1: Annie      11:03
2: Josh          10:30                                                2: Kelia        12:35
3: Dan K       10:49                                                3: Anneke  12:41
4: Chad         11:22                                                4: Jamie      13:30
5: Larry         11:55                                                5: Brittany 14:21
6: Adam        12:17                                                6: Kelli          8+26
7: Brian         13:28                                                7: Tabbie     8+8
8: Logan        13:44                                                8: Melanie  0
9: Henry       14:02
10: Heath    14:44
11: Sam P      9+25
12: Levi           9+16
13: Brandon 9+15
14: Luke          8+1

Event 2:  Men                                                               Women
1: Josh            6555                                                  1: Anneke   2750
2: Chad          5635                                                   2: Jamie      2700
3: Dan            5500                                                    3: Tabbie    2665
3: Logan        5500                                                    3: Kelia       2665
5: Heath        5400                                                    5: Annie     2500
6: Sam            5300                                                    6: Brittany 2205
7: Adam        5130                                                     7: Kelli         1665
8: Brandon  4935                                                     8: Melanie 0
9: Larry         4255          
10: Levi         4200
10: Henry    4200
12: Luke        4100
13: Clint        3872
14: Brian       3360

Event 3:   Men                                                                      Women
1: Dan              27:56                                                    1: Kelia         83
2: Josh             97                                                            2: Anneke  62
3: Henry         91                                                            3: Melanie 53
4: Chad           78                                                            4: Jamie      45
5: Sam             74                                                            5: Tabbie     40
6: Brandon   62                                                            6: Brittany 38
7: Adam         57                                                            7: Kelli          16
8: Clint           47                                                            8: Annie       7
9: Heath        37
10: Levi          35
11: Sam          23
12: Brian       19
13: Logan      16
14: Luke         2

Event 4: Men                                                                     Women
1: Josh              3+367                                                       1: Annie        3+250
2: Clint             3+96                                                          1: Kelia          3+250
3: Levi               2+466                                                       3: Anneke    4+429
4: Larry            2+454                                                       4: Melanie   2+407
5: Dan               2+438                                                        5: Brittany  2+299
6: Adam           2+414                                                        6: Jamie        2+65
7: Luke             2+410                                                         7: Tabbie      1+473
7: Logan          2+410                                                         8: Kelli           0
9: Heath          2+405
10: Chad         2+389
11: Brandon 2+320
12: Sam           2+260
13: Brian        2+250
14: Henry      1+456

Event 5: Men                                                                    Women
1: Levi               190                                                               1: Anneke        85
2: Logan           185                                                               2: Melanie       85
3: Heath           175                                                               3: Brittany      80
4: Brandon      165                                                               3: Tabbie         80
5: Adam            163.3                                                           5: Annie           75
6: Sam                156.1                                                           5: Jamie           75 
6: Dan                156.1                                                           7: Kelia            65
8: Chad              150                                                               8: Kelli             0
9: Josh                145
10: Luke             135
11: Henry          125
11: Clint              125
13: Larry             115
14: Brian             110

Totals: Men                                                                            Women
Josh = 15                                                                                  Anneke = 10
Dan = 18                                                                                   Kelia = 14
Chad = 28                                                                                 Annie = 20
Adam = 31                                                                               Jamie = 21
Logan = 33                                                                               Melanie = 24
Clint = 35                                                                                  Brittany = 25
Levi = 36                                                                                    Tabbie = 25
Heath = 36    
Sam = 40
Larry = 42
Brandon = 42
Henry = 47
Luke = 57
Brian = 60             
 

WARM-UP
1 set:
400-m Run

4 sets:
10 plate squat therapy (10 lb plate)
10 front-rack stretch (10/side) (empty barbell)
30 Double Unders

1 set:
5 Clean (empty bar)
3 cleans (building in weight)
3 cleans (building in weight)
3 cleans (building in weight)
– Your next weight should be your starting weight.

NOTES

• Use the first five sets to elevate the heart rate and limber up prior to getting under a barbell.
• Focus on hitting positions and being in the right spot at the right time, rather than just going through the motions.
• If you need to perform an extra set or two before starting the workout, go for it.

RX 
4 rounds for time with a partner:
50-m Dumbbell lunge (25/35 lb)
350-m Farmer Walks (25/35 lb)

INTERMEDIATE
4 rounds for time with a partner:
50-m DB lunge (15/25 lb)
350-m farmers carry (15/25 lb)

BEGINNER
4 rounds for time with a partner:
50-m walking lunges
350-m farmers carry (10/15 lb)

Stimulus & Goals

• 20:00-25:00.
• Partner workout where athletes share the work.
• Loading should force athletes to break 2-3 times during the farmers carry.

Strategy

• If 25/35 lb seems light in the warm-up and you want more of a challenge, increase the load to 35/50 lb. Don’t do this however if you and your partner are going to have to put the DBs down every 10 steps. The stimulus above still applies.
• Switch as needed across the entire workout. Communicate with your partner and be ready to jump in at any time. Do not send your partner off to perform an entire round by themselves. Instead, follow each other the entire time.
• For logistical purposes, If you have the ability to perform this workout on a 400-m track, do it.

Competition: 90

Warm up: 20 min
See Above

Workout 1: 15 min
3 sets:
3 Clean (70%)

3 sets:
3 cleans (75%)

NOTES

• Welcome to week 8 of our final weightlifting cycle for the year. This week, we are de-loading the clean and snatch. Instead of pushing the percentages, we are lowering them to a more moderate loading to give the body a break. As always, focus on perfecting your lifts as much as possible to carry over when we re-test our new 1-rep max in a few weeks!
• Increase the loading on the barbell for both the shoulder presses and front squats this week. Last week, we build to a heavy 3 reps, and this week we’re building to a heavy single. For some of you, this may be a new 1-rep max. For others, it may just be a tough single for the day. Regardless, aim to hit 90-105% of your 1-rep max!

Workout 2: 25 min
Today’s Rx

Workout 3: 10 min
5 sets:
2 clean lift-offs
– Perform all 5 sets at 110% of your 1-rep max.

NOTES

• Load the barbell up to 110% of your 1-rep max. Focus on standing with your chest and do not allow your hips to rise too soon. Stop and reset at the bottom of each rep! Let’s get the body ready for a new 1-rep max!

Workout 4: 10 min
For time:
240/300-cal. Assault Bike
​
Stimulus & Goals

• 14:00-20:00.
• Stamina and endurance with a monostructural movement.

Strategy

• Choose a pace that is a little faster than you prefer — somewhere around 75 RPMs. Once you feel like you are slowing a little bit, hold no lower than 65 RPMs for the remainder of the workout. Lactic acid is going to set in, but push through the discomfort. Sometimes discomfort is OK, and we want you to get familiar with how hard you can push your body.

Stretching: 10 min
1 set:
1:00 Foam Roll Quad
1:00 Couch Stretch / side

WARM-UP
3 sets:
9/12-cal. Row
10 Deadlift (empty barbell)
10 Alternating Spiderman Stretch
:30 Hollow Hold
​
4 sets:
6 deadlifts
6 Box Jumps
NOTES

• Use this warm-up to breathe hard and get sweaty, moving through the first three rounds at a good pace.
• Use the last four sets to increase the loading on the barbell and find your workout weight. Rest as needed between sets, but try to practice these movements a little out of breath.

RX
Christine
3 rounds for time:
400/500-m Row
12 Deadlift (Body Weight)
21 Box Jumps (18/20 in)

INTERMEDIATE
3 rounds for time:
400/500-m row
12 deadlifts (75/115 lb)
21 box jumps (18/20 in)

BEGINNER
3 rounds for time:
200/250-m row
12 deadlifts (55/75 lb)
21 Box Steps (16/18 in)

Post-workout:
Accumulate:
50 Kang squats (empty barbell)

Stimulus & Goals

• 10:00-15:00. Advanced athletes can push the 10:00 mark if they are moving on the rower.
• Unbroken deadlifts.
• Don’t stop moving on the box jumps and get back to the rower ASAP.

Strategy

• If you maintain unbroken deadlifts and keep moving on the box jumps, the row is the only place to make up time. If this is the case, push the pace on the rower. See if you can row consistent 1:40-1:45 rounds.
• If pushing the pace this hard on the rower causes you to break up the deadlifts or even stop on the box jumps, slow down your pace. Find a fast enough pace that keeps you moving, but slow enough that it allows you to recover.
  * If you have completed Christine in the past, be sure to recall this score(s). This can be super helpful in establishing a goal for today.

Competition: 75 min

Warm up: 20 min
See above

Workout 1: 15 min
Today’s Rx

Workout 2: 15 min
3 sets:
1 Shoulder Press
– Building to your heaviest single.

NOTES

• Welcome to week 8 of our final weightlifting cycle for the year. This week, we are de-loading the clean and snatch. Instead of pushing the percentages, we are lowering them to a more moderate loading to give the body a break. As always, focus on perfecting your lifts as much as possible to carry over when we re-test our new 1-rep max in a few weeks!
• Increase the loading on the barbell for both the shoulder presses and front squats this week. Last week, we build to a heavy 3 reps, and this week we’re building to a heavy single. For some of you, this may be a new 1-rep max. For others, it may just be a tough single for the day. Regardless, aim to hit 90-105% of your 1-rep max!

Workout 3: 15 min
4 sets:
6 KB Z-presses

NOTES

• Find one weight and stay there for all 6 reps. This weight should be tough but manageable for the first 2 sets. If by the 3rd and 4th sets you’re close to failure, that’s fine!

Stretching: 10 min
3 sets:
:45 child’s pose stretch
:45 frog stretch

WARM-UP
1 set:
30 Jumping Jack
10 Inch-worm
10 alternating side plank reach throughs

1 set:
100-m jog
10 Single Arm Ring Row / arm
:30 Plank
20 alternating Lunge

1 set:
100-m run
10 Jumping pull-ups
10 Push up + reach
10 seated leg raise
10 Staggered Stance Good Mornings / leg

1 set:
100-m run
10 Pullups
10 Pushups
10 Situps
10 Air Squats

NOTES

• Increase your pace on the run in each set.
• If you reach a movement for the pull-ups that you cannot perform, go back to the last previously successful movement.
• In the last set, focus on establishing the options you are going to perform in the workout.

RX / Intermediate / Beginner
For load:
Back Squat
5-5-3-3-3-1-1-1-1-1

Stimulus & Goals

• Heavy day.
• Building to a heavy 1-rep back squat for the day. This should not be a PR.
• 80% or greater of your current 1-rep max. 

Strategy

• Don’t go too crazy in this workout. You want to build up to a heavy single for the day and that’s it. This is not meant to be an “all-out” attempt.
• Your sets of 5-reps should be around 60-70%.
•  Your sets of 3-reps should be around 70-80%.
• Try to find a weight for the singles that is heavy for the day (80% or more) and hold it across as many of the five singles as possible. Don’t build.

Competition: 105 min

Warm up: 20 min
See Above

Workout 1: 35 min
Tomorrow’s Rx

5 rounds for time:
200-m Run
20 Pullups
200-m run
20 Pushups
200-m run
20 Situps
200-m run
20 Air Squats

Stimulus & Goals

• 35:00-45:00.
• Higher volume workout.
• Complete the 20-reps of each exercise in 3 sets or less.

Strategy
Today’s workout is certainly a longer grind than we have seen in previous workouts recently. If you need today to “recover” and take it slower, then do so. However, if you feel like you can push, keep all the runs under 1:00 and try to go unbroken on as many of the sets as possible. Pull-ups and push-ups may need to be broken up, but minimize the rest during breaks. Sit-ups and air squats should remain smooth and fast.

Workout 2: 20 min
Today’s Rx

Workout 3: 20 min
5 sets:
75-ft Prowler Push (50/90 lb)
75-ft Sled Drag
:30 sandbag hold at the chest (100/150 lb)
– Rest 2:00 between sets.

NOTES

• The suggested weight is added to the sled. Add a rope to the sled to pull it. The rope can be kept on the sled while you push and then used to pull the sled. The pull should be a backpedal, not an over-the-shoulder drag.
•  Move as fast as possible on the sled push and pull.
•  Use the heaviest bag possible for the sandbag hold. Make sure you can hold for the entire :30 interval. This should be challenging.

Stretching: 10 min
Accumulate:
1:00 Foam Roll Quad
1:00 Foam Roll Low Back
1:00 foam roll calves

The Martial Arts group is hosting their holiday party tonight @ 6 PM.

1 set: 
5:00 Assault Bike

3 sets:
10 Banded Side Steps (each side)
10 Air Squats with a band on
10 banded hip thrusts

4 set:
:20 plate squats (10 lb plate)
:10 plate squats hold

1 set:
10 Front Squat (empty bar)
5 front squats (building in weight)
5 front squats (building in weight)
3 front squats (building in weight)
– Your next weight should be your starting weight.

NOTES

• Use the first eight sets to elevate the heart rate and limber up prior to getting under a barbell.
• Focus on hitting positions and being in the right spot at the right time, rather than just going through the motions.
• If you need to perform an extra set or two before starting the workout, go for it.

Pre-workout:
EMOM 8:
3 Push Jerk

RX
2 rounds for time:
100 Double Unders
25 shoulder-to-overheads (65/95 lb)
25 Burpees
​
INTERMEDIATE
2 rounds for time:
1:30 double-unders
25 shoulder-to-overheads (55/75 lb)
25 burpees

BEGINNER
2 rounds for time:
75 Single-Unders
25 shoulder-to-overheads (35/45 lb)
15 burpees

Stimulus & Goals

• 10:00-15:00. More advanced athletes may go sub 10:00.
• No more than 2:00 on double-unders.
• Loading should allow you to complete the shoulder-to-overhead in 3 sets or less.

Strategy

• Expect the burpees in this workout to be a grind. The double-unders and shoulder-to-overhead will not make them easy. Plan breaks in both the double-unders and shoulder-to-overhead in an attempt to keep the burpees quicker.
• If you are looking to go sub 10:00, push to go unbroken on the shoulder-to-overhead sets in the first round. This will make the first round of burpees a bit more challenging, but you need to keep getting back to the ground.

Competition: 75 min

Warm up: 20 min
See Above

Workout 1: 15 min
3 sets:
1 Front Squat
– Building to your heaviest single.

NOTES

• Welcome to week 8 of our final weightlifting cycle for the year. This week, we are de-loading the clean and snatch. Instead of pushing the percentages, we are lowering them to a more moderate loading to give the body a break. As always, focus on perfecting your lifts as much as possible to carry over when we re-test our new 1-rep max in a few weeks!
• Increase the loading on the barbell for both the shoulder presses and front squats this week. Last week, we build to a heavy 3 reps, and this week we’re building to a heavy single. For some of you, this may be a new 1-rep max. For others, it may just be a tough single for the day. Regardless, aim to hit 90-105% of your 1-rep max!

Workout 2: 15 min
Today’s Rx

Workout 3: 15 min
4 sets:
6 Front Rack Step-ups (6/leg)

NOTES

• Build to a heavy 6 reps on each leg. Rest 1:00 between each leg so that you can be fully recovered for each set. Focus on stepping up with your chest proud and don’t allow your hips to shoot up and take over the lift.

Stretching: 10 min
1 set:
1:00 Banded Shoulder Stretch / Side
1:00 pigeon pose / side

WARM-UP
1 set:
:30 High Knees in place or Single-Unders
10 ​Air Squats
​
1 set:
:30 High Knees in place or Single-Unders
10 Pushups

1 set:
:30 High Knees in place or Single-Unders
10 Pullups or Burpees

RX / INTERMEDIATE
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pullups (or Burpees)
10 Pushups
15 Air Squats

Men’s: 29+7 (Tate)
Women’s: 26+3 (Anonymous)

Compare to 10/13/17

BEGINNER
For time:
Complete as many rounds as you can in 10 min
5 Burpees
10 ​knee push-ups
15 Air Squats

Post-workout:
3 sets:
20 Situps
20 seated leg raise

Stimulus & Goals

• Classic CrossFit benchmark.
• Finish under 10:00. Advanced athletes pushing to finish sub 5:00.
• Repeat from August 17, 2022.
• Loading should allow athletes to perform at least 7-reps unbroken.

Strategy

• A couple of different factors can go into deciding which workout you are going to perform today: you can simply be to complete the opposite of what you did a few months ago, or perform the workout that scares you the most. You could also perform the same workout you completed a few months ago with the intent to hit a new personal record.
• In either workout, look to start with a huge unbroken set. See how long you can hang on to the bar without hitting failure. Once you feel like you need to put the bar down, move to singles to finish out the remaining reps in the workout. Go for broke!

Competition: 60 min

Warm up: 20 min
See Above

Workout 1: 30 min
Cindy

Stretching: 10 min
3 sets:
:30 reach, roll, and lift
20 Banded pull aparts

Merry Christmas
Gym is Closed