December/ January Newsletter, Hot off the press!

“What I need is someone who will make me do what I can.”
- Ralph Waldo Emerson

WOD: AMRAP 20 min.
18 Box Jump (20,24”)
15 Toes-Bar
12 Pushup w/hand

Iron Will, Iron Bodies

Mobility: Overhead Squat Prep

WOD: Part 1: 12 min. to find 1rm Overhead Squat
Part 2: 21-15-9 reps for time:
Sumo-Deadlift highpull (65,95#)
Overhead Squat (65,95#)
(compare)

415 Competitor:
Power snatch – 75% x 2 x 10
Jerk – 75% x 2 x 10
Snatch pull – 95% x 3 x 3

Recipe: Sweet potato pancakes (Latkes) YUM!

Team WOD: AMRAP 20 min.
Teams of 3.
400m. Run,  15′ rope climb, KB swing (35,53#)
1 person runs, other 2 team members alternate completing as many rope climbs as possible (only 1 person works at a time), once runner returns rotate stations and complete kb swings, alternating stations for 20 min, accumulating as many reps of each movement as possible.

Rope Climb Setup/progressions

Schedule Reminder: Saturday 24th (normal schedule): 10am Olympic lifting. 11am Team WOD.
Sunday 25th: Closed
Monday 26th: ONLY 12 noon Team WOD (No cap on class, all are welcome-the more the merrier.)

WOD: Make up/skill/goat
1. Deadlift 3@70%. 3@80%. 3+@90%.
1a. If you already did DL, work on gymnastics skill work: pullups, TTB, handstands, ring work, etc.
2. GOAT: AMRAP 15 min, 2-3 weaknesses
ex: 4 handstand pushup, 12 double-under

The deadlift keeps company with standing, running, jumping, and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise. CFJ-Deadlift
Mobility work: Load Sequencing Fault: Deadlift

MOD: (music of the day)
Common Market
submit your preferred music by email and we will play it ALL day!

WOD: Part 1: Deadlift. 3@70%. 3@80%. 3+@90%.
Part 2: Tabata. (20 sec. work , 10 sec. rest x 8)
KB swing (35,53#) (compare)
1 min rest
Double-under

“The overhead squat is to midline control, stability, and balance what the clean and snatch are to power – unsurpassed.” CFJ-OHS
Overhead Squat-Video

WOD: 5 Rounds:
15 Overhead Squat (65,95#)
15 pullup

Clean and jerk
From Wikipedia, the free encyclopedia

WOD: Part 1: Clean & Jerk progressions.
Part 2: Clean & Jerk. 15 min to work up to solid heavy single.
Part 3: 80% of that 5×1.

Concept2 master trainer Angela Hart shows how adjustments in your rowing technique can improve your power and efficiency. CrossFit Rowing Trainer Course: Technique

Mobility: Hammer the hammies: Row Prep.

WOD: Row max distance for each time.
2 min on, 2 min rest
4 min on, 4 min rest
6 min on, 6 min rest
8 min on