12.13.17 | CrossFit, Strength & Conditioning, Boot Camp, Open Gym, and Youth Athletic Development.


Programming Notes.

Strength | 6 x 4 each of the following:
Strict Pull Ups (CTB if possible) OR Bar Muscle Ups
Around the Worlds
GHD Ext w/ 10s hold at full extension
Warm up to MetCon Clean

MetCon | “Open 15.4” | Complete as many reps as possible in 8 minutes of:
3 Handstand Push Ups
3 Cleans (185 / 125)
6 Handstand Push Ups
3 Cleans
9 Handstand Push Ups
3 Cleans
12 Handstand Push Ups
6 Cleans
15 Handstand Push Ups
6 Cleans
18 Handstand Push Ups
6 Cleans
21 Handstand Push Ups
9 Cleans
… and so on, adding 3 reps to the Handstand Push Up each round, and 3 reps to the Clean every 3 rounds.

Strength & Conditioning
Note. The remainder of December programming will track with the Fall programming. The first Strength & Conditioning Cycle of 2018 will start the week of January 1.

Front Squat 3 x 5

Bench 3 x 5

GHD Complex 3 x AMAP

Pull Ups 3 x AMAP

Accessory and / or Skill Work + Stretch / Mobility Work

Boot Camp
Join Coach Jim at 4:30 p.m. for Hump Day Hysteria

Youth Athletic Development
The older Primary School and Middle School students join Coach Web at 4:30 p.m. for Strength and Conditioning work.

Open Gym
Make up a missed workout or work mobility on your own at 9:30 a.m. – 10:30 a.m. or 4:30 p.m. – 7:45 p.m.

Free Class Challenge | Wednesday at 6:45 p.m. or Saturday at 9 a.m.
Encourage the peeps in your life to check us out. Register now.

December 13 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.


Posted in WOD, Workout Of The Day.