DECEMBER 19th FRIDAY

Warm up

400 m run

3X

10 SHOULDER PASS THRUS

10 GOODMORNINGS

10 V UPS

10 SQUATS

10 BACK EXTENSIONS

 

 

 

 

STRENGTH

PUSH PRESS

2-2-2-2-2

 

MET CON 3 ROUNDS

20. FRONT SQUATS 95/65

20 PULL UPS

20 PUSH UPS

20 SIT UPS

 

 

 

 

 

 

December 18th THURSDAY

WARM UP 2X

2 min JUMP ROPE

BEAR CRAWL

CRAB WALK

STRIPPER STRETCH

FLIP THE BACON

ARCH ROCKS

 

GROUP STRETCH

 

STRENGTH

DEADLIFTS

3 @ 70

3 @ 80

3 @ 90

 

10 min AMRAP

25 DU

6.  1 ARM DB SNATCH (L arm )

25. DU

6 1 ARM SNATCH (R)

100 m farmers carry

 

 

 

 

 

 

 

Wednesday December 17th

 

 

 

 

 

Warm up 2X

50 m RUN

50 m BACKWARD RUN

HIGH KNEES

BUTT KICKS

FRANKENSTEIN

CARIOCAS

SPIDERMAN PUSH UP

 

GROUP STRETCH

 

STRENGTH

BENCH PRESS

BUILD UP TO 5 REP MAX THEN 3 X 5 of 90% of that 5 RM

 

CONDITIONING. 3 ROUNDS  FOR TIME

400 M RUN

50 WALKING LUNGES

 

 

December 16th TUESDAY

Warm Up

2 X

200 m Run or row

10 walking lunges

10 step ups

10 pull ups

10 mountain Climbers

10 light wallballs 10/14#

10 sit ups

 

Group Stretch

 

“FIGHT GONE BAD”  3 ROUNDS FOR TOTAL REPS,  1 MINUTE AT EACH STATION (5 MOVEMENTS OR STATIONS) ALSO 1 MIN REST BETWEEN ROUNDS

1 ROW

2 WALLBALLS 20/14

3 SUMO DEADLIFT HIGH PULL 45/75

4 BOX JUMPS 24/20

5 PUSH PRESS 45/75  (NOT A PUSH JERK)

**REST 1 MIN

SCORE IS A TOTAL OF ALL REPS IN 3 ROUNDS

 

December 15th. MONDAY

WARM UP

600 m run

3X 10 each

BURPEES

SHOLDER PASS THRUS

GOODMORNINGS

JUMPING SQUATS

MOBILITY

 

 

STRENGTH. X-WOD

BACK SQUATS

3. -3-  3   70-80-90 %

50 m SPRINTS

2-1-2-

 

 

CONDIIONING

 

3/4 body-weight hang power clean ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

 

 

 

 

 

 

Friday December 12th

 

 

 

CHRISTMAS SPECIAL OF $832.00 for the year is also open to friends out of the box,  spread the holiday cheer this will be a One Time offer.  Give the GIFT OF CROSSFIT!

WE ARE ALSO HAVING A 2 FOR 1 $120  a month for 3 months.

FOR MORE INFORMATION CALL COACH JAMES OR TEXT 808-651-1413

 

WARM UP

800 m run

3 X 10 sec holds

HANDSTAND

CHIN UP

SQUAT

L-SIT (rings or box)

Bridge

 

GYMNASTIC SKILLS you can also post your total reps of 5 rds

5 Rounds: “A”

1 min Max MU  choose BAR OR RING

Rest 2 :00

***Only if you don’t have your muscle up then do”B” 1 min max strict Pull Ups  &  1 min max Dips**

 

or 5 ROUNDS “B”

1 Min Max Strict Pull Ups

1 Min Max Strict Dips

Rest 1:00

then

CONITIONING

50 – 40 – 30 -20- 10

DU ( 3X singles 150-120 -90-60-30)

*substitute AD start @ 60 -50-40-30-20 seconds

10-20-30-40-50

SUPERMANS

 

 

 

 

 

 

December 11th THURSDAY

Warm up

1X 600 m run

3X

Inchworm

bearcrawl

butt kicks

frankenstein

striper stretch

 

group stretch

 

 

 

 

 

 

 

 

8  MIN EMOM BUILD

EVERY MIN ON THE MIN BUILD TO A HEAVY COMPLEX

1POWER CLEAN + 1FRONT SQUAT + 1 PUSH PRESS OR PUSH JERK

 

CONDITIONING FOR TIME

( IF YOUR USING AN EMPTY BAR PLEASE DO NOT DROP IT ON THE GROUND)

20THRUSTERS 45/75

50 SIT UPS

15 THRUSTERS

25 SIT-UPS

10 THRUSTERS

25  SIT-UPS

5 THRUSTERS

50 SIT UPS

* 3 PENALTY BURPEES EVERYTIME YOU DROP THE BAR THIS ALSO MEANS NO HOLDING ON TO THE BAR ON THE GROUND. MUST BE KEPT IN THE FRONT RACK POSITION.*