WOD

Merry Christmas!

Open Gym tomorrow 9am-11am and 5pm-7pm.

Schedule changes for the week:
Wednesday 12/24 – 9am and 10am classes only.
Thursday 12/25 – closed.
Friday 12/26 – Open Gym 9am-11am, 5pm-7pm.

On-Ramp starts January 6th, spread the word to anyone you know who may be interested!
This program will teach you the foundations of CrossFit. All barbell movements will be taught thoroughly and a workout is guaranteed at the end of every session. Upon completion of these 6 classes, there will be a free week offered at CFSE.
Email us to reserve your spot – CoachRBlake@gmail.com

Nightmare Before Christmas
1 Rope Climb (15′)
20 Double Unders
3 Ring Dips
4 Strict Pullups
5 Burpees
6 KB Swings (70#/53#)
7 T2B
8 Clapping Pushups
9 Front Squats (115#/75#)
10 Hang Power Cleans (115#/75#)
11 OHS (115#/75#)
12 Power Snatches (115#/75#)

Schedule changes for the week:
Wednesday 12/24 – 9am and 10am classes only.
Thursday 12/25 – closed.
Friday 12/26 – Open Gym 9am-11am, 5pm-7pm.

On-Ramp starts January 6th, spread the word to anyone you know who may be interested!
This program will teach you the foundations of CrossFit. All barbell movements will be taught thoroughly and a workout is guaranteed at the end of every session. Upon completion of these 6 classes, there will be a free week offered at CFSE.
Email us to reserve your spot – CoachRBlake@gmail.com

Strength:
1RM Shoulder Press

Metcon:
For Time
50 Shoulder Press (@75% of 1RM)
*200m run every time you break

Here are the schedule changes for the week.

Wednesday 12/24 – 9am and 10am classes only.
Thursday 12/25 – closed.
Friday 12/26 – Open Gym 9am-11am, 5pm-7pm.

Strength:
Back Squats 10×3 (80% 1RM)

Metcon:
8 Rounds
8 C2B Pullups
8 HSPU

Barbell Club 10am
Open Gym 11am-1pm

OT3Mx5:
250M Row
40 Double Unders

OT3Mx5
15 Wall Balls (20#/14#)
10 Burpees

Strength:
Back Rack Lunges 5×5

Metcon:
AMRAP20
60 Cal Row
50 Pushups
40 T2B
30 Front Squats (115#/75#)

“Yoursday”

Suggested Strength:
Back Squats 4×9 @ 70% of 1RM

Make up a missed WOD, work your goats, snatch, ask questions. How are those double unders? Have you been working your muscle up progressions? Handstand walks? Want to get up that rope? Let’s work on it.

Opener:
3 Rounds (not for time)
10 Weighted Back Extensions
7 Strict Ring Rows
3 Ring Dips @32X3

Headliner:
AMRAP8
200m Run
1 Legless Rope Climb (15′)

-rest 3 minutes

AMRAP8
8 KB Snatches (70#/53#)
16 Wall Balls (20#/14#)

Strength:
EMOM10 – 1 Split Jerk

Metcon:
5 Rounds
:30 Max Rep Clean and Jerks (135#/95#)
:30 Max Rep Burpees
– Rest 1 Minute