The Crossfit games are coming up in a two months.  Traditionally, the first Wednesday in March is the kickoff of the Open.  Some of our members competed last year, and we hope to see everyone improve over last years numbers.  I'm going to program open style workouts at least once a week.  Occasionally, we will see an open workout twice in one week.  To kick things off we are going to do 12.1.

7 minute AMRAP
Burpees

5 hang cleans 115/85
5 chest to bar pull ups
30 double unders

8 rounds

3-2-1

Push Jerk -

Then -

5  Thrusters  115/85
10 Hand release push ups
15 Knees to Elbows
20 Box Jumps 30/24
25 Overhead walking weighted lunges 45/25

2 rounds for time.

40 KB swings
40 walking lunges
30 t2b
30 alternating DB snatch 50/30#
40 push press 95/65#
40 wallballs 20/15

10-9-8-7-6-5-4-3-2-1

box jumps 30/24
ring dips
shoulder to overhead 115/85

Our Christmas week schedule will be as follows:

Monday - Regular hours
Tuesday - Morning classes only
Weds - Closed - Merry Christmas
Thursday - Regular hours
Friday - Regular hours

NO kids classes until Thursday, January 2nd.

WOD for Monday -

50 Double under buy in

Then

10 Deadlift 95/65
10 Squat  95/65
3 rounds

Then

50 Double under buy out

Time stops after 50 double under buy out.

"Karen"
150 wall balls for time

A. Bulgarian split squats X 8 each leg

For time:
7 snatch 95/65
7 chest to bar pull ups

7 rounds

21-15-9

Ring dips
KB Swing 53/35
Lunge Steps

15 Hand release push ups
20 Kettle bell thrusters 53/35
25 Sit ups

4 rounds for time

30 clean and jerks for time  135/95

Challenge Winner

The winner of our lifestyle challenge (receiving a little extra holiday cash) is . . . .drum roll please. . . . 

Lexi Carter!!

Lexi has worked her tail off and has a lot to show for it.  She is definitely an inspiration.  Be sure to congratulate her.

5 deadlifts 225/185
10 alternating pistols

AMRAP 15 minutes

Hey Guys and Gals - As we all know Christmas is fast approaching.  Next Saturday 12/14/2013 we are going to hold a WOD fundraiser.  This will be at 10 a.m. The  WOD will be the 12 days of Christmas.  The cost to participate in the fundraiser is ONE NEW UNWRAPPED TOY.  These toys will be donated to children who would not have a Christmas.  Hope to see you all there!!

5-3-3-1-1

Max one rep front squat

25 pull ups
100 wall balls 20/15
25 pull ups

for time

5 rounds for time of:

10 Hand-Release Push-Ups
20 Alternating DB snatches 45/30
25 sit-ups

Hey Guys and Gals - As we all know Christmas is fast approaching.  Next Saturday 12/14/2013 we are going to hold a WOD fundraiser.  This will be at 10 a.m. The  WOD will be the 12 days of Christmas.  The cost to participate in the fundraiser is ONE NEW UNWRAPPED TOY.  These toys will be donated to children who would not have a Christmas.  Hope to see you all there!!

Hey Guys and Gals - As we all know Christmas is fast approaching.  Next Saturday 12/14/2013 we are going to hold a WOD fundraiser.  This will be at 10 a.m. The  WOD will be the 12 days of Christmas.  The cost to participate in the fundraiser is ONE NEW UNWRAPPED TOY.  These toys will be donated to children who would not have a Christmas.  Hope to see you all there!!

3 wall walks
9 squat cleans 115/85
15 wall balls 20/15
30 double unders

3 rounds for time

"Cindy"

5 Pull ups

10 Push ups

15 Air squats

AMRAP 20 minutes

10, 9, 8, 7,--- 3, 2, 1

Hang Snatch  95/65
Toes to Bar

Then:

1 minute side plank hold - 1 minute for each side

-----------------------------------

Those of you that can not do toes to bar should do knees to elbows.

Exercise is progressive. If you can't do all 55 toes to bars, then do toes to bar until you can't do anymore. Then do knees to elbows.  

If you can't snatch the RX weight, keep working - eventually, you will be lifting heavier than the prescribed weight.

50 Double Under buy in

10 Russian Kettle Bell Swings 70/53
10 Pull ups

5 Rounds

50 Double Under buy out

Time stops when you finish the second set of double unders.

21-15-9

Deadlift 225/185 lbs
Box jumps 24/20