Notes: Open Prep beings this week, new cycle begins Jan 2nd!

As always, scaling Options for Class:
L1- A beginner CrossFitter, those that are looking for more cardio based fitness, or someone just returning after a long break. This programming is designed to keep up the intensity during the workout while maintaining consistent movement and proper mechanics.
L2- 50% of CrossFit athletes. L2 Athletes have an understanding of all the foundational movements of CrossFit, how to scale them, and are working towards adding load, increasing mobility or increasing their gymnastics skill base.
Rx- A CrossFit Athlete who understands the foundational movements of CrossFit, moves with proper mechanics while under load, and can do 90% of programmed workouts without scaling.
Competition (Rx+) For the Competitive CrossFitter or those looking to compete in the sport of CrossFit. This person can regularly move with high intensity, proper mechanics, and consistency through all programmed workouts.

Monday December 26th, 2016

3 Pos Clean + Jerk, top down.
Every 90 seconds for 18 minutes start at 50% and build

12 minute AMRAP:
100 Meter Run
15 Toes to bar

L1: Tuck Ups
L2: Knee Raises or V-ups

Tuesday December 27th, 2016

Part 1:
10 minute EMOM:
Odd: 10 HSPU’s
Even: 15/10 Cal Row

L1: Push-Ups
L2: Piked Push-ups
Rx: Kipping
Rx+ Strict

Part 2:
6 Rounds:
20 DB Burpees
Rest 1:1

Part 3:
Acc: Share Equipment
Barbell Curls 4X10 each side
L-Sit Hold, ACC 2 Minutes

Wednesday December 28th, 2016

Overhead Squat (off 1RM Snatch) 60%X5, 70%X5, 75%X5, 80%X5, 85%X5

Notes: If you cannot overhead squat without pain, or have mobility issues please front squat

5 Rounds:
21 Push Press
21 Alternating Pistols
2 Rope Climbs

L1: DB 15/10, air squats, rope lowers or 5 Ring Rows per rope climb
L2: 75/55, scaled pistols, rope lowers or climb as high as possible
Rx: 95/65
Rx+: Legless
Thursday December 29th, 2016


Row a 5K, every 2 minutes get off and do 8 lateral burpees over the rower

Notes: Time cap 50 minutes or bike 300 Calories
L1: 5 Burpees
L2: 6 Burpees


Friday December 30th, 2016


Part I:
21-15-9 Unbroken Sets Deadlift AS FAST AS POSSIBLE, must break between sets

L1: 75/55
L2: 95/65
Rx: 225/155
Rx+: 275/185

4 Rounds:
Run 200 Meters
21 Front Squats
9 Bar Muscle Ups

Notes: L1: DB 15/10, 20 Ring Rows
L2: 55/35, 20 Banded Pull-Ups
Rx: 75/55, 15 Chest to Bar
Rx+: Unbroken OH Squats
Saturday December 31st, 2016
Bring A Friend Day:

With a partner, Alt 10 Rounds EACH
100 Meter Run
10 Pull-Ups  
15 Abmat Sit-Ups
Sunday January 1st, 2017
Bring a Friend Day

40 minute AMRAP:
10 Push-Ups
20 DB Thrusters
30 Grasshoppers  L/R=1
40 Double Unders
500 Meter Row

L1: Ring Rows, 15/10, 80 single unders
L2: Banded Pull-Ups, 20/15
Rx: 35/25
Rx+: 45/35

Click here for Programming for the week of December 19th