Thursday, December 28, 2017

Strength: 1RM Shoulder Press WOD: AMRAP 7 10 Power Cleans (135/95) 20 Push Ups Today is the day that we get to put all that hard work from this month to the test when we see where our one rep max shoulder press is at. We’ll put 20 minutes on the clock and you can work...

Thursday, December 21, 2017

Strength: Front Squat 5-5-5-5-5 (plus 3 warm up sets of 5) WOD: 12 Days of CrossFitmas – Ten Lords A Leaping AMRAP 10 6 Handstand Push Ups 8 Toes to Bar 10 Alternating Pistols You know what is really important when doing clean and jerks? Being able to stand up...

Monday, December 18, 2017

Strength: Shoulder Press 5-5-5-5-5 (plus 3 warm up sets) WOD: 12 Days of CrossFitmas – Seven Swans A Swimming AMRAP 7 7 Deadlifts (95/65) 7 Hang Power Cleans 7 Front Squats 7 Push Press 7 Back Squat 7 Push Press (from behind the neck) 7 Bar Over Burpees Shoulder...

Thursday, December 14, 2017

Strength: Press Behind the Neck in Split 5-5-5-5-5 WOD: 12 Days of CrossFitmas – Three French Hens 3 Rounds 12 Deadlifts (135/95) 9 Full Cleans 6 Power Snatches 3 Overhead Squats We are going to start the day with a Behind the Neck Press in the Split Position....

Monday, December 11, 2017

Strength: Shoulder Press 5-5-5-5-5 (plus 3 warm up sets) WOD: 3 Rounds 10 Full, Squat Snatches (115/75) 20 Burpees We are going to start with the Shoulder Press today. This is an all upper body, muscle movement. No hip dip. Feet underneath your hips. Clench those butt...
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