0949:

WU: CDM
STRENGTH: DL
• 5 reps @65%
• 3 reps @70%
• 2 reps @75%
• 1 rep @ 80%
• 5 reps @80%
WOD: For time
• 15 12 9 power clean, pull up, thruster 95/65
• 1000 m run
• 9 12 15 thruster, pull up, power clean
GA: 12 9 6 power clean, pull up, thruster db or barbell – 800 m run 6 9 12

0941:

WU: roll chest, back, lats. Then 6 rds tabata plank holds – focus on grounding the fingers aggressively.

STRENGTH: b. press 15-20 minutes to post 3 or 5RM

WOD: 10 minute EMOM – No measure

  • 2 RDL – 4 bent row – 1 hang squat clean – 2 thruster 95/65 or Scale load to assure good form throughout the 10 minutes

Finish: 10X5 sec tuck hold or L-sit from pull up rig. L-sit qualification- knees locked w/ankle above hip crease.

0922:

Coach Audi. 

WU: 10 burpees, 10 v-ups, 20 walking lunge steps

STRENGTH: DL 4X3@80%

WOD1: 3 minute Amrap

  • 6 Thruster 65/45
  • 6 LOTBB

Rest 3 minutes

WOD2: Death by thruster/BJ 10min cap.

  • 1 Thruster 115/85
  • 1 box jump 24”/18”

GA: Scale the load hit the reps.

0901: Welcome Patricia to the 2120 staff

All of us a CrossFit 2120 are please to announce Patricia Lee  is bringing her talents to CrossFit 2120. Patricia as D.O.O will play many roles within our gym. Not only will Patricia bring Dan up to speed in this 21st century but her ability to bring us closer together as a community by planning box parties and other events. In addition to the Admin role Patricia will also be coaching class times during the week. I am personally very excited to have Patricia help me but ultimately make our box better in many areas in which we can improve. See you on Monday. CDM 

Evo 1- 10 squats, 5 push ups X 10

Evo 2 – max effort DHPU (3) attempts. If you use band? Drop down a size.

Evo 3 – 10 buckaroo wall balls, 12 lateral over the med ball jumps. X 6 min.

STRENGTH: 2 heavy thruster 2 CTB x 5min

15.1 & 15.1a available all class times ending after the noon session.

0860: 21 day sugar detox starts Monday!

0860: opening 21 day detox

WU: roll lat, chest, quad, hip – shoulder band 2 minutes

STRENGTH: b.squat

1X5@60% 1X3@65% 1X1+@70%

WOD: 2 4 6 8 10 12 14 16+ reps & rounds in 10 minutes

  • Thruster 95/65
  • OTBB

Finish: Run 1 mi – no clock

GA: use DB’s & perform reg. burpees

The Yes/No foods list found here: http://crossfit2120.com/wp-content/uploads/2014/01/Sugar-Detox-YES-NO-Food-List.pdf

 

0843:

WU: GET ATHLETES WARM!!!!!! Do not start this with a cold body.

WOD: Death by EMOM– add 1rep every minute on minute till detonation! If you fail at rd 7 or lower then run 1000 m immediately.

  • Thruster 95/65
  • LOTBB (1-fer)

STRENGTH: 8X2 DL @ 85%

GA: Scale thruster light /use standard burpee type. Running penalty does apply.

Note: This is not Burpster the task priority does differ. cdm

Please note: Holiday Schedule

December 22 and 23 regular schedule – Teen class 10am (kat) 

December 24 – 6, 8, 9am Teen class – 10am (kat) 

Dec. 25 – CLOSED (Christmas Day) 

Dec 26 6am 9am 12pm and 5pm 

Dec. 27 – 9am (Saturday) 

Dec. 28 CLOSED (Sunday) 

Dec. 29, 30 6am  9am 12pm 5pm 

Dec. 31 6am  9am 12pm 

Jan. 1 CLOSED (New Years Day) 

Jan. 2 6am 9am 12pm 5pm 

Jan 3. 9am (Saturday) 

Jan. 4 CLOSED 

Jan. 5 Standard schedule