So good to see everybody back in the gym again: excellent deadlifts tonight and this am!

Strength
Deadlifts

1×10@60%
1×10@65%
1×8@70%
1×7@75%
1×5@80%
1×20@50%

MetCon

10 kb snatches 53/26
10 air squats
10 kb swings
10 air squats

12 min AMRAP

Here so today’s workout. If you’re following us from afar let me know how ya like this “Fran-like” wod!

Strength

Clean and Jerk
Progressively increasing weight with sets, this is to be sub maximal and focused on form.

3-3-3-2-2-2-1-1-1

MetCon

A.
8 thrusters 95/65
16 strict pull-ups
4 rounds

-4 min rest period-

B.
5 min emom of either 30 air squats or 16 pistols.

Did a few different WODs today so I’ll post the nastiest of them!

Strength

Back Squat
1×10@60%
1×8@65%
1×6@70%
1×5@75%
1×4@80%
1×3@75%
1×20@50%

MetCon

4 power cleans 155/115
10 walking lunges 155/115
10 box jumps 24/20
10 alt DB snatches 50/35
4 rounds for time

Robin getting it today!

Okay so based on popular opinion I am going to post the days workout in the PM of that day. Apparently nobody likes to know what they are doing till they come into the gym!

Strength

Split jerk

4-4-3-3-2-2-2-1-1-1
Progressively increasing load till you approached 85-90% of a max effort.

MetCon
A.
7 power cleans 85/115
14 burpees
7 front squats
14 burpees
7 deadlifts
14 burpees
7 power cleans
14 burpees
For time!

B.
Emom 4 min 15 wallballs!

Mobility
3 min squat therapy
3 min hamstring stretch

Awesome video!

Hey guys let’s make a push this January to get those gains! Remember to bring friends as well! Maybe there can be a t-shirt incentive to bring some friends! Haha!

Technique

Snatch – 20 min to work up weight or practice technique.

Muscle up practice – 20 min to work on the transfer portion of the muscle up. Jumping muscle ups.

MetCon

10 walking lunges 155/115
500 m row

5 rounds for time

Strength
Squat clean
3-3-3-2-2-2-1-1-1 with goal being to end your last rep at 85%.

Emom 5 min 4 squat cleans at 65%.

MetCon

28-21-14-7
Wallballs
Pull-ups
For time! Post your times to comments!

Mobility

4 min hamstring stretch
4 min glute stretch

Oh boys and girls it has been announced! The CrossFit open is coming to you as of feb 27th. It’s time to get that conditioning happening!

Strength
Front squat
1×8@65%
1×7@70%
1×6@75%
1×5@80%
1×4@85%
1×2@90%
Tabata front squats with 50% for 3 min

MetCon
10kb swings 53/26
20 push-ups
5 rounds for time

**200 double under buyout

NO CLASSES WILL BE HAPPENING TOMORROW. If you wish to still workout on your own her is a little workout for y’all!

10 sit-ups
20 burpees
20 sit-ups
30 air squats
30 sit-ups
40 lunges (alternate legs in place or walking)
40 sit-ups
For time!

I wanna see some times! 🙂 do it with a friend!

Almost 2014! Let’s make it a good last workout of 2013. 🙂

Strength
Push press
A. 15 min to establish 1RM

B. EMOM 10 reps at 50% for 5 min.

MetCon
7 power snatch 95/65
14 pistols
8min AMRAP
-1 min rest-
Wallballs 20/14
6 min AMRAP
Score is total reps

Mobility
Glute stretches 4 min
Squat therapy 6 min

Finally hit a 225# snatch!

Strength
Back squat

1×10@60%
1×10@65%
1×8@70%
1×6@75%
2×5@80%
EMOM 8 min @ 60% x5

MetCon

15-12-9-6-3
C2B pull-ups
Power cleans 135/95
Push-ups
For Time

Mobility

5 min squat therapy – alternate pressure on each hip.