CrossFit Katy

December 28th

Conditioning

Tabata 100's

    Slamball

    Dumbbell Push Press

    Russian Twists

    Dumbbell Lunge Steps

December 27th

Strength

Deadlift

    5 - 5 - 5 - 5 - 5

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Conditioning

Complete as many reps as possible in 12 minutes of:

    15 Kettlebell Swings (55#/35#)

    12 Box Jump Overs (24"/20")

    9 Toes-2-Bar

December 22nd

12 DAYS OF CROSSFIT

For time complete:

    1 Squat Clean Thruster

    2 Handstand Push-Ups

    3 Sumo-deadlift High Pulls

    4 Pull-ups

    5 Front Squats

    6 Box Jumps

    7 Kettlebell Swings

    8 Push Press

    9 Sit-ups

    10 Hang Cleans

    11 Burpees

    12 KB Lunge Steps

*Performed just like the song, 1 squat clean thruster; 2 HSPU, 1 squat clean thruster; 3 SDHP, 2 HSPU, 1 squat clean thruster . . . .

December 21st

Strength

Back Squat

5 - 5 - 5 - 5

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Conditioning

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 -2 - 1 reps of:

    Wall Balls (20#/14#)

    Alternating One-Arm Dumbbell Snatch

 

December 20th

Conditioning

Four rounds of:

    1,000 meter row

    12 Turkish Get Ups

**Record only the row times.

 

December 19th

Conditioning

"100 Days of Double Unders WOD"

For time complete:

    50 double unders

    50 burpee pull-ups

    50 overhead plate lunges (45#/25#)

    50 double unders

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ADVANCED CLASS

Warm-Up

    3 rounds of:

        10 GHD

        10 OH Barbell pistols

        10 chest-2-bar pull-ups

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Technique Work

    Muscle-Up

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Conditioning

    For time complete:

        50 double unders

        50 burpee chest-2-bar pull-ups

        50 overhead barbell lunges

        50 double unders

December 18th

Strength

20 minutes to find 1 rep max Clean & Jerk

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Conditioning

5 rounds for time of:

    3 Clean & Jerks (65% 1 rep max)

    5 Handstand Push-Ups

    7 Tall Box Jumps (30"/24")

 

December 17th

Strength

Front Squat

    3 - 3 - 3 - 3

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Conditioning

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 reps of:

    Front Squat (95#/65#)

    Sumo-deadlift high pull (95#/65#)

    Push-ups

December 15th

8 A.M. SQUAT CLASS

Back Squat

    5 @ 50%

    5 @ 55%

    10 @ 60%

    10 @ 65%

    10% @ 70%

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9 A.M. TEAM WOD

Teams of three complete:

    60 deadlifts (225#/185#)

    200 meter run

    75 box jump overs (24"/20")

    200 meter run

    90 one-arm dumbbell snatches

    200 meter run

    120 wall balls (20#/14#)

    200 meter run

December 14th

Conditioning*

5 rounds of:

    500 meter row (work technique!)

    Max dips

Then:

Tabata Kettlebell Swings

*Score for the day is number of kettlebell swings.