Dec 252014
 

Reminder: Gym Hours = 7:30-10:30am, Normal afternoon hours

A. 3×12 Rep Rounds of:
Ab Roll-Outs
KB Hammer Curls (Alternating Arms)

B. For Time:
600m Run
21 S2OH – 95/65
21 T2B
400m Run
15 S2OH – 95/65
15 T2B
200m Run
9 S2OH – 95/65
9 T2B

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Dec 242014
 

Gym Closed – Merry Christmas CrossFit SanTan!

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Dec 232014
 

Christmas Eve

Reminder: Gym Hours = 8:30-10:30am ONLY, No Child Care

Proceed through the sequence below like the “12 Days of Christmas” [On the first day of Christmas...]

For Time:
1 HSPU
2 Box Jump – 30/24
3 K2E
4 Snatch – 95/65
5 HRPU
6 Wall Ball – 20/14
7 Burpee
8 KB Swing – 53/35
9 Pull-Up
10 Thruster – 95/65
11 Jumping Lunges (Alternating Legs)
12 SDHP – 95/65

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Dec 222014
 

A. 10 MIN EMOM: 1 Clean (For Load)

B. 5 Rounds, Each at Max Effort:
250m Row [Damper = 3]
9 TNG Cleans
9 Ring Dips
Rest until fully recovered.

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Dec 212014
 

A. 3×10 Rep Rounds @3131:
KB Shoulder Press [L]
KB Shoulder Press [R]
KB Bent-Over Rows [L]
KB Bent-Over Rows [R]

B. 8 MIN EMOM, 30 sec ON / 30 sec OFF:
Even = Max Rep Pull-Ups
Odd = FLR Holds

C. For Time, with a 10 MIN Time-Cap:
100 Wall Ball (20/14)
At each minute, stop and do 5 burpees

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Dec 192014
 

A. 10 MIN to Est. 1RM Front Squat

B. 15 MIN AMRAP:
Buy-In = 100m Sled Pull FWD + 100m Sled Pull REV (135/90)
Then, AMRAP w/ Remaining Time:
10 G2OH – 115/75 [10 pts]
20 DU (3:1 Singles) [20 pts]
1 Rope Climb (10:1 Pull-Up Conversion) [10 pts]

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