Wednesday

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Workout of the Day

Wade

For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters
Then, 4 rounds of:
   12 strict pull-ups
   9 strict dips
   6 strict handstand push-ups
Then, run 1,200 metersU.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.

He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.To learn more about Wade click here


Tuesday

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Workout of the Day

A: Hang Snatch 

Every 2 min x 5 sets:
4x Hang Snatch - build or use same weight across all sets

Fitness:
Every 2 min x 5 sets:
4x Overhead Squat, Front Squat or Goblet Squat - choose weight; perfect mechanics

B: AMRAP 7 min
7 Hang Squat Snatch 95/65#
7 Burpee Box Jump Over 24/20"

Fitness:
7 Overhead Squats, front squats or goblet squats - choose weight; perfect mechanics
7 Burpees

Rx+:
7 Hang Squat Snatch 115/85#
7 Burpee Box Jump Overs 24/20"


Monday

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Workout of the Day

Threat Level Midnight

For Time:
60 Double Unders, 30 Dumbbell Snatches (50/35)
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Toes to Bar
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Dumbbell Snatches (50/35)

Fitness:
80 Single Unders, 30 KB Swings - choose weight
80 Single Unders, 30/21 Calorie Row
80 Single Unders, 30 Sit Ups
80 Single Unders, 30/21 Calorie Row
80 Single Unders, 30 KB Swings

For Time:
100 Double Unders, 30 Dumbbell Snatches (70/45)
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 (70/45)


Sunday

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Workout of the Day

Back Squat 

Every 2 min x 4 sets:
7 Back Squats - same weight across all sets (65-75% 1RM)

5 RFT:
10 Back Squats 135/95#
50m Farmer Walk 2x Red/Blue

Fitness:
5 RFT:
10 Back Squats - choose weight; perfect mechanics
50m Farmer Walk - choose weight

Rx+:
10 Back Squats 205/145#
50m Double Front Rack Carry 2xRed/Blue


Saturday

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Workout of the Day

EMOM 21 min
Min 1: 4 Squat Cleans 155/105#
Min 2: 7 Dips + 20 Double Unders
Min 3: 12 Burpees

Fitness:
Min 1: 4 Front Squats - choose weight
Min 2: 7 Bench Dips or Push Ups + 20 Single Unders
Min 3: 5-10 Burpees

Rx+:
Min 1: 1 Squat Clean - building
Min 2: 4/3 Muscle Ups + 20 Double Unders
Min 3: 10 Burpee Box Jump Overs 24/20"


Sunday

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Announcements

Friday 6:30pm Class will be temporarily canceled from November 30th to December 28th.

WORKOUT OF THE DAY

"Belsnickel"

"Cheer or Fear"

AMRAP 20min:
5 KB Hang Squat Clean Y/G
10 KB Snatch (5R+5L)
15 Wallballs 20/14#
*Every 4 minutes complete 15 Burpees

Fitness:
5 Goblet Squat
10 KB Swing G/W
15 Wallballs 14/8#
*Every 4 minutes complete 10 burpees

RX+:
5 DB Hang Squat Cleans 50/35#
10 Alt. DB Snatch 50/35#
15 Wallball 30/20#
*Every 4 minutes complete 20 Burpees