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December 2016


Friday, December 30th, 2016


"CrossFit Total"


Find your 1 RM in each of the following lifts.  The total of all 3 max lifts is your CrossFit Total:

Back Squat

The lifts should be done in this order.  This will take the whole class time if done properly.  Push yourself, but be safe.  We will use these maxes to base percentages off of in the future.  Get that PR!

QUOTE:"Without continual growth and progress, such words as improvement, achievement and success have no meaning." - Benjamin Franklin


Thursday, December 29th, 2016 


AMRAP in 25 minutes

Row 350m
10 Hang "Clusters" (Hang Squat Clean right into a Thruster, back to hang position and repeat) (75, 55)
10 Toes to Bar
10 Power Snatch (75, 55)

*Athletes may have to start in a different place in the "round" depending on rower availability.


Accumulate 2 minutes in a Hand Stand hold, away from the wall if possible, even if a partner assists.  Against the wall if you must.  Complete as unbroken as possible.


Colleen, France, Bev, and Robert working in the service line during TCF's Christmas party for Meals on Wheels. 

QUOTE: “The best way to find yourself is to lose yourself in the service of others.” ~ Mahatma Gandhi


Wednesday, December 28th, 2016


last done 2/25/15

3 Rounds:

AMRAP in 4 minutes:

5 Burpee Box Jumps (24, 20)
10 Ring Dips

Rest 4 minutes between


Accumulate 1 minute of Hollow Rocks and 1 minute of Superman Holds.

Mobilize - Couch Stretch

Sandra down on the farm.

QUOTE:"When was the last time you did something for the first time?" - unknown


Tuesday, December 27th, 2016


6sets of the following complex - 1 Hang Clean + 1 Hang Clean starting just below knee + 1 Clean + 1 Jerk.  AHAP


(last done 12/15/15

10 Rounds for time (15 minute cap):

3 Burpees
6 Alternating KB Snatch (55, 35)
9 Wall Ball Shots (20, 14)

Exit Strategy:

With an empty Barbell:

Complete 25 Hang Squat Snatches, NOT for time.  For this drill, focus on your feet staying in the same spot from start to finish.  Rest as necessary.
Intensity matters!

QUOTE:"It doesn't matter  how much you want.  What really matters is how much you want it.  The extent and complexity of the problem does not matter as much as does the willingness to solve it." - Ralph Marston


Friday, December 23rd, 2016

Remember, there are no evening classes today.  Please be sure to check the online schedule for all holiday hours. 


Deadlifts - EMOM for 10 minutes, complete 3 TNG reps with more weight than you used on 12/12.


Last done 4/12/16

4 Rounds for time

10 Alternating 1 Arm DB Snatch (55, 35)
10 Alternating DB (55s, 35s) Step Ups on Box (24, 20)
10 Burpees

Amy ready for take-off.

QUOTE:"Technique is THE MOST important part of training.  Without it, you will never hit the potential of what you're truly capable of!" - from Squat University.  I might add that changing your mindset to "how much better can I make my technique today?" as opposed to "how much more weight can I lift today?" or "How much faster can I go today?" is a superior approach while training.  Those others are important, but moving properly will get you farther down the road of improvement, and will take you there much more safely.


Thursday, December 22nd, 2016


With a 45 minute running clock,

Row 500m x 2
*this part is a partner piece where one partner will rest while the other is rowing, then reverse.
    -rest until the 15 minute mark

13 minute AMRAP:
50 Double Unders
20 Thrusters (45, 35)
20 Ab Mat Sit Ups
    -rest until the 30 minute mark

15 minute AMRAP
Run 400m
20 Kettlebell Swings (55, 35)
20 GOOD Push Ups


Men at work.

QUOTE:"I wouldn't say that holidays are manufactured by corporations, but they're certainly exploited and mined by them" - Dan Savage


Wednesday, December 21st, 2016


4 Rounds for time

4 Clean & Jerks (G-2-O) (185, 125)
20 Toes to Bar


As Many ROTATIONS As Possible in 4 minutes-
Starting in a plank position, walk your feet in a circle around your hands (your hands are the center of the circle) as many times as possible.  This will mean you will start with your back toward the ceiling, and at various times as you rotate around, your left side, your belly, and your right side will sometimes be facing the ceiling (think break dancer).  Only your hands or feet should ever touch the floor - nothing else.  Remember to switch up which direction you travel in as needed. Although you will necessarily have to bend your body some, stay stretched out and long as much as possible.

Pick it up!

QUOTE:"When we long for life without pressure, remind us that oaks grow strong in contrary winds and diamonds are made under pressure." - Peter Marshall


Tuesday, December 20th, 2016


Back Squat - after warm=up, 4 x 85%, 3 x 90%, 2 x 95%, 3 sets of 1 x 100%.  Adjust as necessary.


Every 2 minutes for 12 minutes, complete the following:

A. 6-8 strict ring dips.  If you can ALMOST do ring dips, but not quite, place your feet on the floor, laces down, and assist yourself with the legs.  If you CAN'T do them at all, stand normally on the floor and give yourself just enough help to get to full arm extension.  Focus is on controlling the rings.
B. 10-14 Pistols
C. Hollow Rock for 30 seconds of accumulated time.


For time

100 Wall Ball Shots (20, 14) - EMOM, complete 2 Power Snatches (95, 65).
Taking care of business.

QUOTE:"You're in pretty good shape, for the shape you are in." - Dr. Seuss


Monday, December 19th, 2016


EMOM for 6 minutes, complete 1-2 Press + 2 Push Press @ 95% 1 RM.


EMOM for 4 minutes, complete 10 press @ 55% 1 RM.


5 Rounds for time

15 Chest to Bar Pull Ups - scale as needed
10 DB Hang Squat Cleans (55s, 35s)

Adam sending it up.

QUOTE:"Being defeated is often a temporary condition.  Giving up is what makes it permanent." - Marilyn vos Savant


Friday, December 16th, 2016


Front Squats - 4 x 3 reps @ 80% of your 1 RM, then 1 set to failure with the same weight.


3 Rounds, NOT for time

8-10 1-arm KB Press (each side)
30 second Hand Stand Hold - GOOD FORM!
5-10 GOOD Pistols - scale as needed


AMRAP in 10 minutes

30 Push Presses (75, 55)
20 DB Box Step Ups (35s, 20s)
10 Ring Dips

Walk this way they said.  It'll be fun they said.

QUOTE: "Trust yourself.  Create the kind of self that you will be happy to live with all your life.  Make the most of yourself by fanning the tiny, inner sparks of possibility into flames of achievement." -  Golda Meir