Lift:  Hang Cleans 3x10
WOD: 
20-16-12-8-4 Hang Cleans 85/115
2 Wall Climbs
4-8-12-16-20 Pushups

Skill:  Kipping for Toes 2 Bar, Knees 2 elbows, and pullups
WOD:  6 Rounds for time of:
5 Deadlifts 125/185,
7 T2B,
9 Box Jumps

Lift:  Push Press 3x4 (not Push Jerk)
WOD:   6 - 2 minute rounds of:
50 Double Unders,

Max Ring Dips

*We apologize right now if you show up to the gym and no one is there.  The Crouch house is on baby alert this week so there may be a chance a few classes get dropped.  Thanks for understanding.  Please contact Chuck or Erica for any questions. 

Lift:  OverHead Squats 3x10

WOD:  12 Minute AMRAP:
9 bar-facing burpees,
7 OH squats - S 45/65, Rx 65/95, C 85/115,
5 Chest to Bar Pullups - S banded, C Muscle-Ups

Partner WOD:  For time:

150 Wall-balls15/20,

120 Sledge Hammer Hits,

90 Med Ball Passes,

60 Pushups,

30 Over your partner Burpees

Lift: Back Squats 3x5

WOD:  5 Rounds of:

45 seconds Clean & Jerks - S 45/65, Rx 75/115, C 95/155

45 seconds rest,

45 seconds sit-ups - C 25/45

45 seconds rest

Lift:  Practice the sequence of:  Wide grip Deadlift x 2 - Hang Snatch high-pull x 2 - 2 Power Snatches x 2 - 2 Overhead Squats x 2 and build to a heavy weight.

WOD:  20 Minute EMOM of:

Even:  One round of the above sequence

ODD:  Your choice of either: 

-10 Tire flips -or- 1 Round of Cindy

* During the sequence above putting down the bar will be followed by an over the bar burpee.  It is also a good time to get comfortable with the bar and find some places to rest. 

* 1 Round of Cindy = 5 pullups, 10 pushups, 15 air squats 

Lift:  Strict Press

WOD:  12 Minute AMRAP of:

6 Shoulder to overhead - S 45/65, Rx 65/95, C 85/135

1 Length Crab Crawl,

10 Wall Balls.

Challenge:  50 Ring dips

Lift:  Stop Pause Squat Cleans (pause about 2 seconds at the bottom or squat before standing up) from the ground.  3x2

WOD:  For time:

20 Stop Pause Squat Cleans from the ground - S 45/65, Rx 65/95, C 85/135

4 Rope Climbs,

15 Stop Pause Squat Cleans from the ground - S 45/65, Rx 65/95, C 85/135

3 Rope Climbs,

10 Stop Pause Squat Cleans from the ground - S 45/65, Rx 65/95, C 85/135

2 Rope Climbs,

5 Stop Pause Squat Cleans from the ground - S 45/65, Rx 65/95, C 85/135

1 Rope Climbs.

Lift:  Deadlifts 3x5

WOD:  Rest 1 minute Between Rounds:

12-10-8-6-4-2 of:
-Box Jumps - S step ups, Rx 20/24, C One Legged

-Toes 2 Bar - S Toes 2 Bar attempts, C Hand release Toes 2 Bar

-Squats - C Pistols

-Deadlifts - S 85/135, Rx 135/225  , C 175/275

Lift:
WOD:  Partners will work for total reps. 2 min rest between AMRAPs.

8 min EMOM:

-3 Power cleans 95/135. - Partners complete as many jump ropes as possible for the remaining time. 
6 min AMRAP:

Partners will together complete max thrusters 45/65. If the barbell touches the ground, each partner will do an “over the partner burpee.” 


4 min AMRAP:

Max shuttle sprints, tagging off after each one. 

2 Minute AMRAP:

-Dumbell Clean & Jerks 20/30

Happy Birthday Malia Markey!!!

Lift: 
WOD: Malia made it another lap around the sun.  Come celebrate by taking a lap around the gym with a few stops along the way. 

Challenge: 2 minute Kettlebell swing : Score = Weight x reps

Skill:  Double Unders (pre WOD)

WOD: 'Annie’50-40-30-20-10 of:

- Sit-ups
- Double unders  (let's see if anyone can beat Chris Spealler's 4:34 time)

Lift:  Back Squat 3x1 (post WOD)

Skill:  Muscle Ups or Kipping Pullups
WOD:  5 rounds:

16 box jumps - S Step Ups, Rx 20/24, C 24/30

12 Ring Dips - S Bands,  C 3 Muscle Ups

8 Power Cleans S 45/65, Rx 75/115, C 95/135

Lift:  Deadlift 3x1

WOD:  4 rounds:

10 front rack walking lunges - S 35/45, Rx 45/65, C 65/85
15 toes to bar
Row 500

Lift: 3 x 1 Push Jerk
WOD:  AMRAP 14 min.

21 slam balls - Rx 15/20

12 thrusters - S 45/65, Rx 65/95, C 85/115

40 double-unders

Partner WOD:  10-20-30-20-10 of:
-Hang Snatches - C 65/95, Rx 55/85, S 35/45

- V-Ups

- Tire Jumps (Just like box jumps but on the tire)

- Heavy farmers carry around the gym after each round while partner holds a plank, then switch.

Lift:  OH Squats 2 Rep Max

WOD:  21-15-9 of:
 Kettlebell swings - C 35/62, Rx 26/35, S 18/26
 Overhead squats - C 85/115, Rx 65/95, S 45/65

-Rest 3 Minutes

Then WOD:  21-15-9 of:
 Wallballs - Rx 15/20
 Pullups - C Muscle Ups (6-4-2)

Lift:  Deadlift - Find 2 Rep Max

WOD:

10 Bodyweight Deadlifts, 1 K2E,

9 Bodyweight Deadlifts, 2 K2E,

8 Bodyweight Deadlifts, 3 K2E,

7 Bodyweight Deadlifts, 4 K2E,

6 Bodyweight Deadlifts, 5 K2E,

5 Bodyweight Deadlifts, 6 K2E,

4 Bodyweight Deadlifts, 7 K2E,

3 Bodyweight Deadlifts, 8 K2E,

2 Bodyweight Deadlifts, 9 K2E,

1 Bodyweight Deadlifts, 10 K2E,

Lift:  Find a heavy Strict Press, write it on the board, and then find a heavy Push Press, write it on the board.

WOD:  3 Rounds:

Run 400,

25 Push Press S 45/65, Rx 65/95, C 95/135

Rest 3 minutes

Lift:  Back Squats, Build up to 80% of your 1RM and then do as many reps as possible.

WOD:  12 Minute EMOM of:

Even:  AMRAP Back Squats @ 80% of your 1RM

Odd:  AMRAP Rope Climbs (bring some socks ;)

Workout 13.1MEN -  Proceed through the sequence below completing as many reps as possible in 17 minutes of:

 40 Burpees
45/75 pound Snatch, 30 reps
30 Burpees
75/135 pound Snatch, 30 reps
20 Burpees
100/165 pound Snatch, 30 reps
10 burpees
120/210 pound Snatch, as many reps as possible
Link...  http://games.crossfit.com/workouts/the-open/2013#tabs-1

* January's Fundamental class starts Monday night @ 7:15.  Spread the word!

Partner WOD:  3 rounds (sort of Fight Gone Bad):

Burpees
Push press 65/45
Wall balls 20/15
Alternating sledge hammer hits
Box jumps 24/20

*Complete as many reps as possible in 1 minute, at each of the 5 stations.

*Partner counts reps for you, then switch, no minute of rest between rounds