Thursday, December 18

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Workout of the Day

STRENGTH

Split Jerk

1 – 1 – 1 – 1 – 1 – 1 – 1

CONDITIONING

For Time
Partner WOD

100 Shoulder to Overhead 115 / 75#

Every time you drop the bar
perform 40 air squats

Wednesday, December 17

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Workout of the Day

STRENGTH

Establish

1 Rep Max
Deadlift

We will base the deadlifting in the next strength cycle off of this number

Conditioning

5 Rounds For Time
6 Power Cleans 185# / 105
9 Strict Pullups

Announcements

This Sunday is our White Elephant WOD (Ugly Christmas Sweaters are encouraged)
Followed by our gift exchange.

10 AM & 11 AM – GroupWOD
Noon – Gift Exchange

Tuesday, December 16

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Workout of the Day

STRENGTH

Overhead Squat

10 – 10 – 10

Conditioning

“Annie”

50 – 40 – 30 – 20 – 10
Double Unders
Situps

Compare To:

March 9, 2014
April 4, 2014
August 25, 2014

Monday, December 15

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Workout of the Day

STRENGTH

Strict Press

3 – 3 – 3 – 3 – 3 – 3

Ascending Sets
Work up to a 3 Rep Max

Conditioning

“Nicole”

20 Minute AMRAP

400 Meter Run
Max Effort Pullups

If you drop down, run 400 meters
Score = Total Pullups

Compare To
May 3, 2014
August 28, 2013

Announcements

Our Fall Strength cycle has come to an end. Enjoy this transition week, we will be entering our next strength cycle Monday, December 22.

Upcoming Events

Sunday December 21
White Elephant WOD – 10AM / 11AM Class
Secret Santa Gift Exchange – Noon

Sunday, December 14

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Workout of the Day

Conditioning

“2010 CrossFit Games Masters Final”

Every 7 Minutes for 21 Minutes

0 – 7:00
“Final 1″
3 Rounds
30 Hand Release Pushups
21 Overhead Squats 95# / 65#

7:00 – 14:00
“Final 2″
3 Rounds
30 Toes to Bar
21 Ground to Overhead 95# / 65$

14:00 – 21:00
“Final 3″
3 Rounds
5 Burpee Wall Jump
3 Rope Climbs / 2 Rope Climbs

*Notes*
Find a partner or take this on solo

Announcements

Congrats to Kevin and Anel on their engagement!

Saturday, December 13

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Workout of the Day

STRENGTH

Establish 1 Rep Max

Clean and Jerk

Conditioning

“DT”

5 Rounds For Time

12 Deadlifts 155#
9 Hang Power Cleans 155#
6 Jerks 155#

Compare To:
August 27, 2014

In Honor Of

USAF SSgt Timothy P. Davis

Timothy Davis
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy is survived by his wife Megan and one-year old son T.J.

Friday, December 12

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Workout of the Day

STRENGTH

Front Squat
Establish 1 Rep Max
(warmup 65%x5/75%x3/85%x1/95%x1)

Conditioning

“Cindy”

20 Minute AMRAP

5 Pullups
10 Pushups
15 Air Squats

Compare to:

Sept 3, 2014

July 16, 2014

Thursday, December 11

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Workout of the Day

Conditioning

For Time:

4 Rounds For Time:
90 Double Unders
30 Burpees
90′ Farmers Carry  140# / 106#