Programming: Week of December 2nd – 7th, 2019

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Programming: Week of December 2nd – 7th, 2019


Monday, December 2nd, 2019

Jerk 1 Rep Max

Dumbbell Grace
For time

30 Single Arm Dumbbell Clean & Jerks, 50/35 lbs

Tuesday, December 3rd, 2019

WOD: “Barbara”
5 rounds, each round for time, of:

20 Pull-ups

30 Push-ups

40 AbMat Sit-ups

50 Air Squats


Wednesday, December 4th, 2019

High Hang Power Clean + Low Hang Power Clean + Power Clean

: In 10 mins do:

Run, 1 mi

then in the remaining time, AMRAP of:

Power Clean, 135/95 lbs

Intermediate WOD: In 10 mins do:

Run, 1000 m

then in the remaining time, AMRAP of:

Power Clean, 115/75 m

Endurance For Wednesday (6:30pm Class or on your own)

WOD 1: For time

Run, 200 m

Rest 30 secs

Run, 300 m

Rest 45 secs

Run, 400 m

Rest 1 min

Run, 100 m

Rest 10 secs

Run, 300 m

Rest 30 secs

Run, 600 m

WOD 2: 9-12-15-12-9 reps, for time of:

Assault Bike Calorie

Power Clean, 115/75 lbs

Row Calorie

Thursday, December 5th, 2019

Strength: Every 1 min for 14 mins, alternating between:

1 Shoulder Press, 90% 1RM

Plank Hold, 30 secs

WOD: For time

100 Shoulder Press, 95/65 lbs

200 Row Calories

300 Double Unders

5 Burpee Penalties

Each person will start on a movement, when you want to switch movements with your partner both of you will have a 5 Burpee transition.

Friday, December 6th,  2019

Front Squat : 5 Rep Max

WOD: With a continuously running clock perform:

1 Toes-to-bar and 1 Front Squat, 95/65 lbs in the first 1 min

3 Toes-to-bars and 3 Front Squats, 95/65 lbs in the second 1 min

5 Toes-to-bars and 5 Front Squats, 95/65 lbs in the third 1 min


Continuing this for as long as you are able.

Saturday, December 7th, 2019

9am Friends & Family Class
As a Team of 2 complete as many rounds as possible in 22 Minutes of:

Max Rounds of "Cindy"

5 Pull-ups

10 Push-ups

15 Air Squats

Partner 1 must run 400m while Partner 2 completes max rounds of "Cindy". When Partner 1 finishes the run, the partners switch with Partner 1 picking up where Partner 2 left off in the Cindy AMRAP. Swap after every 400m run.


Post total rounds of Cindy completed as a team.

Saturday Class Schedule
7am Endurance
8am CrossFit Kids
9am CrossFit Friends & Family
11:15am Olympic Lifting

Sunday Schedule
9:30am CrossFit
10:45am Mobility & Recovery
Open Gym Until 12:30pm

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