12.10.18 – 12.15.18

Monday: 12.10.18

In 2 Minutes
500/400m on Air bike by-in
Then amrap with remaining time,
10 Push ups
10 Russian kettlebell swings 70/50#

Rest 2 exatly minutes

In 2 Minutes
15/10 Cal row by-in
Then amrap with remaining time,
10 Toes to bar
10 Wall ball shots

Rest 2 exactly minutes

Repeat for 2 rounds of each.  Record total reps completed.


Tuesday: 10.11.18

4-4-4x Deficit deadlifts
In 12 minutes or less, build to three sets of 4 reps at the same weight. 

Then,

4 Rounds for time of
10 Power cleans 135/85#
10 Shoulder to overheads with the same bar


Wednesday: 12.12.18

8-8-8x Bench press
In 12 minutes or less, build to three sets of 8 reps at the same weight. 

Then,

5 Minute amrap of
20 Double unders
10 Plate ground to overhead 45/25#
5 Burpees to plate

 


Thursday: 12.13.18

5 Rounds for time of
2 Rope climbs 15′
10 Box jumps 24/20″
30″ Walking overhead lunges 50/35# dumbbell, left hand
30″ Walking overhead lunges 50/35# dumbbell, right hand


Friday: 12.14.18

3 Rounds, each for time of
10/7 Cal row
30′ Single arm farmer’s walk, right hand (heavy)
30′ Single arm farmer’s walk, left hand (heavy)
8 Alternating single arm dumbbell snatches 50/35#
4 Bar muscle ups

Rest at least 4 minutes between rounds.  Record fastest and slowest finish time.

Then, time permitting

Flex Friday
Shoulders and tri’s


Saturday: 12.15.18

 

HOLIDAY PARTY 2018!!

Saturday December 15th, 2018 7pm-11pm (White elephant starts at 8:30)
Twin Peaks 2135 E. Camelback Rd.

 

We’re hosting a CrossFit seminar so the 9am class is cancelled.  Sorry for the inconvenience. 

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