Workouts for the Week: December 10 - December 16

Monday, December 10th

Choose either Strength or Fitness Conditioning and choose either the CrossFit or Fitness Workout. Check the Blog for more info.

Update: 5:30am and 6:30am classes are canceled on Monday, December 10th due to weather.

Strength: 16 Minutes - Find a Heavy Snatch Complex

1 Full Snatch + 1 Overhead Squat + 1 Hang Snatch + 1 Overhead Squat

Fitness Conditioning: 16 Minute Cap

100 Burpee Ball Slams
Every Minute on the Minute: 6 Medball Abmat Situps (Feet should be anchored)

CrossFit Workout: Ten Rounds for Time

10 Wall Balls
5 Overhead Squats (155/105)

Fitness Workout: Ten Rounds for Time

10 Wall Balls
8 Medball Cleans (30/20 if available)

Tuesday, December 11th

Choose either Strength & Stamina or Fitness Conditioning. CrossFit Workout and Fitness Workout are identical on Tuesday, December 11th. Check the Blog for more info.

Strength & Stamina: Every Minute on the Minute for 12 Minutes

Odd Minute: 3 Front Squats at 75% of Front Squat 1RM
Even Minute: 6 Back Squats at 75% of Front Squat 1RM

Fitness Conditioning: 5 Rounds or 12 Minute Cap

6 Tempo Goblet Squats (3 Second Decent, 3 Second Pause)
8 KB/DB Bent Over Rows (Each Arm)
12 Calories on a Machine (Bike/Ski/Row)
20 Weighted Russian Twist

CrossFit Workout and Fitness Workout: 16 Minute Ladder with a Partner

Devils Press (35/20)
Handstand Pushups (Deficit Pushups)
Chest to Bar Pullups

Wednesday, December 12th

Workout: 5 Rounds

In Four Minutes Complete:
9 Box Facing Burpee Box Jump Overs
15 DB Front Squats (50/35)
15/12 Calorie Row

!Cashout! 6 Minute Tabata

Odd – Rig L Hold
Even – Hollow Hold

Thursday, December 13th

Workout: For Time - Courtesy of Bergeron

100 Double Unders (Scaling Option: 60 Double Unders)
30 Dumbbell Snatches (50/35)
100 Double Unders
30/21 Calorie Row
100 Double Unders
30 Toes to Bar
100 Double Unders
30/21 Calorie Row
100 Double Unders
30 Dumbbell Snatches

Friday, December 14th

Workout: 5 Rounds with a Partner - For Time

10 Clean and Jerks
20 Bar Facing Burpees
30 Deadlifts

Weight Increases Each Round:
135/95 - 155/105 - 185/125 - 205/145 - 225/155

Saturday, December 15th

Workout: As Many Rounds as Possible in 18 Minutes - With a Partner

3 Bar Muscle Ups (Scaling Options: 7 Pullups or 7 Jumping Pullups)
9 Thrusters (95/65)
3 Bar Muscle Ups
9 Power Snatch (95/65)
200m Run with Medball (Together)

Pregnancy & Postpartum Pelvic Floor Health Seminar - 11:00am

Click to see the Facebook Event Page

Sunday, December 16th

Sunday Mobility with Coach Katie - 9:30am to 10:30am

A morning of active recovery and exploring different ways to stretch and flex our hard worked muscles. To be offered one to two times a month as long as there is interest.