SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
Back Squat Party 2.0
EMOM 20
1 Back Squat
Start at 135/75# and go up by 10# every minute until 225/135#. After that go up by 5# per minute until you cannot complete the squat. Work with a partner. The first partner to fail becomes “all-time weight changer”.
Scaled: Start at 95#/55#. Increase by 10# per minute until 185# / 115#. Then increase by 5# per minute thereafter.
TUESDAY
10 min to find a max in the complex:
Power Snatch + 5 Snatch Grip Push Press (Behind Neck)
-then-
“Power Drill”
5 Rounds:
5 Handstand Pushups
10 Power Snatch @ 95/65#
15 Burpees
20 Kettlebell Swings @ 53/35#
2 Minute Rest
WEDNESDAY
12 minutes to find a 3 RM Hang Power Clean
-then-
“Nasty Girls”
3 RFT
50 squats
7 Muscle Ups
10 Hang Power cleans @ 135/95#
*Compare Feb. 24th 2015
THURSDAY
One Class @ 11:30 AM
12 Days of Christmas WOD:
Move through the workout like the song 12 Days of Christmas: “On the 1st day of Christmas, CrossFit Impulse gave to me, a 25’ Log Carry. On the 2nd day of Christmas, CrossFit Impulse gave to me, 2 Stone to Shoulder and a 25’ Log Carry.” Following this pattern, your last verse will start at 12 Snatches and include every movement, ending with a final 25’ Log Carry.
For completion… not time.
1 25’ Log Carry
2 Stone to Shoulder
3 Cleans @115/75#
4 TTB
5 CTB Pull-Ups
6 Bar or Ring Dips
7 Push-Ups
8 Russian Kettlebell Swings @ 70/53#
9 Wall Ball Shots @ 20/14#
10 Burpees
11 Thrusters@115/75#
12 Snatches @115/75#
FRIDAY
Closed
Have a Merry Christmas!
SATURDAY
For completion:
21-15-9
Bench Press @ 100% BW/ 75% BW
Strict CTB Pullups
*200m sandbag zercher carry after every set of pullups (3 total).