Sunday 12/31/17 Team RWB and Women's HIT
Team RWB A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael
Saturday 12/30/17 - Last WOD
MAIN WOD M-1: 3 Sets for Quality: 5 Turkish Get-Ups/side 10 Ring Rows 10 Ring Pushups 50' Forward Crawl M-2: AMRAP 20:00 Row/Bike 15 Calories 6 KB Snatches (L) Challenging Weight, from hang 6 KB Snatches ( R) Handstand Walk 30’ L2: Mod HSW or 10 shoulder taps L1: Bear Crawl Extra Credit: Front Squat 65%x2, 70%x2, 75%x2, 70%x2, 65%x2
Friday 12/29/17 - Your Weight
MAIN WOD M-1: Clean + Front Squat + Clean 1-1-1, 3x1 Build over the first three sets to a moderately challenging weight. Repeat that weight for three more sets. M-2: For Time: 21-15-9 Bodyweight Back Squats Alternate With 7-5-3 Rope Climb, 15' Ascent L2: Scale to a weight that you can do in 2 sets. 5/3/1 Rope Climbs L1: Goblet Squats 7-5-3 Rope Walkups Extra Credit: Deadlift 10x2 on 1:30 Use 60-70% Work on Perfect Form, no TNG
Thursday 12/28/17 - AMRAP
MAIN WOD M-1: Push Press + Power Jerk + Split Jerk 1-1-1, 3x1 Build over the first three sets to a moderately challenging weight. Repeat that weight for three more sets. M-2: AMRAP 9:00 15 Hand Release Push ups 21 Kettlebell Swings 53/35# Extra Credit: Assault Bike, Row or Run 45:00 @ Slow and Steady Pace
Wednesday 12/27/17 - Cardio
MAIN WOD M-1: Snatch High Pull + Hang Snatch (Above Knee) 1-1-1, 3x1 Build over the first three sets to a moderately challenging weight. Repeat that weight for three more sets. M-2: For Time: 21-18-15-12-8-6-3 Calorie Row or Bike Alternate With 42-36-30-24-16-12-6 Double Unders L2: 21-18-15-12-8-6-3 DU L1: Single Unders Extra Credit: For time: 30 Bar Muscle ups TIMECAP: 10:00 Scale to 50/40 C2B, pull ups or Ring Rows (Reduce Time Cap to 6:00)
Tuesday 12/26/17 - Modified Schedule
The only classes today will be 8:30am, noon, and 5:30pm. No open gym times! MAIN WOD M-1: Back Squat 70%x3, 75%x3, 80%x3, 85%x3, 75%x3 M-2: 5 Rounds For Time: 12 Dumbbell Power Cleans 50#/35# 6/4 Strict Handstand Pushups TIMECAP: 12:00 L2: MOD or Kipping HSPU L1: Box HSPU or Seated Press Extra Credit: Single Arm Strict Press 4x10/side @ X131
Saturday 12/23/17 - 12 Days of Christmas
12 Days of CrossFit Fargo Christmas 1 Rope Climb 2 Thrusters 155/105 3 Box Jumps 30/24′′ 4 KB Swings 70/55 5 Bar Facing Burpees 6 DB Push Press 45-55/20-30 7 Pistols (alternating) 8 T2B 9 Wall Ball 20/14# 10 Pullups 11 HSPU 12 Deadlifts 315/205 *Thrusters should be challenging weight. *Timecap is coaches choice! *To be performed like the song. Example: 1 Rope Climb 2 Thrusters + 1 Rope Climb 3 Box Jumps+ 2 Thrusters + 1 Rope Climb 4 KB Swings + 3 Box Jumps + 2 Thrusters + 1 R
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