YO! January is BUDDY MONTH and it’s right around the corner!
Start asking your buds to come with you for up to 2 classes for free! If they join in the month of January they get $50 off their 1st month’s membership and you get $50 credit to your account! Win win win!
December Schedule Update:
12/24 – No afternoon classes
12/25 – GYM Closed
12/26 – 9AM class only
12/30 – For the last Sunday in December we’re interrupting our normally scheduled CrossFit 9AM class and running DODGEBALL instead!
12/31 – No afternoon classes
1/1 – GYM Closed
Kipping Pull-Ups – learn the kip “beat” swing, practice, etc.
21 American Swings 53/35#
12 Pull-ups (kipping)
21 Russian Swings 70/53#
12 Strict Pull-ups
Mods: The weight of the KBs can always be modified, bands for pull-ups or also ring-rows are an option.
AMRAP 2 Mins KB/DB Overhead Carry Big Interior Loop
1 Min Rest/ Transition
AMRAP 2 Mins KB Rack Carry Big Interior Loop.
1 Min Rest/ Transition
AMRAP 2 Mins KB Farmer or Pinch Carry Big Interior Loop
10 Mins Handstand work (Progressions, holds, walks, etc.) work on where you are at with this skill!
*1 lap sled push after each round (*bodyweight or heavier – basically something you can get down and back in 30-40 seconds)
Cooldown: Banded floor and rig (frog & pigeon) stretches
“12 Days of Christmas”
1 Renegade Man Maker
2 Strict Pull-ups or Ring Row
3 Burpees Box Jump overs
4 Goblet Squats
5 KB Swings
7 KB Push Press (per side)
8 Plate Burpees
9 Push Ups
10 Cal Row
11 Cal Ski
12 Cal Airdyne
Just like the song, perform 1 rep, then 2 reps & 1 rep, then 3 reps, 2 reps & 1 rep until you complete the 12 exercises back to 1. Work through it at your own pace. 45 Min Cap.
Cooldown: stretch/roll out
6 Rounds for Max Reps
In 2 Mins Complete 20/12 Cal Row
Max Sandbag to Shoulder in Remaining Time (75/50#)
Rest 2:00 Between Rounds.
Mini Dice Roll (core style) with Partner (10 mins or so)
1. 30 Renegade Rows – 1 works / 1 holds superman
2. 40 Russian Twists – 1 works / 1 rests
3. Accumulate 2 minutes of Plank 1 works / 1 rests
4. 50 Plank-ups – 1 works / 1 does Hollow hold/rock
5. 50 Medball partner sit-ups
6. 3 rounds each leg throw downs
Part 1: Push the row as fast as possible then alternate sides on the sandbag shouldering every rep.
Part 2: See how many numbers you can get through in the allotted time.
AMRAP15 with Partner
1 Rows/1 works
15 MIN AMRAP
15 Deadlifts 115/75
10 Plate Burpees
5 Ring Dips
*alternate each exercise (P1: rows P2: Slamballs then P1: Deadlifts P2: rows……and so on)
Pull-up Accessory work:
*If you are able to pull yourself up to about where your elbows are at 90 degrees though you just stop there, the bottom half of your pull-up isn’t the issue. It’s the top half. So work on these today:
Chin over the bar hold: (3 sets x 5-10 seconds) Get on a box and jump up to hold your chin over the bar for 5-10 seconds: https://youtu.be/vBu4SZdlx0E
*If you aren’t able to pull yourself up more than an inch or so as you hang from the bar, the bottom half or your pull-up needs to be strengthened. So work on these today:
Self-assisted pull-up: https://youtu.be/vBu4SZdlx0E
*Additional accessory work if you want a little more:
Scapular Pull-Ups: (3set x 12 reps) Hang from the bar and do a reverse shrug using your scapular muscles: https://youtu.be/icD6a_JcCbQ
Community Team WOD – bring a friend, bring a stranger. $5 for all non members which is donated locally. Help us grow the best most supportive community on Cape Ann!
WOD = Coaches Choice!
“Carol of the Bells”
1. TGU (R/L)
2. Goblet Squats
3. Snatches (R/L)
4. Bent Over Rows (R/L)
5. KB Windmills (R/L) (go light as it’s a newer movement)https://youtu.be/cMDEBwRfmCw
6. KB Cleans (1/2 headcutter)
7. KB Swings
8. Walking Lunge KB Passthroughs (Alt. legs as you go)
9. Russian Twists https://youtu.be/tLKWEwD_LmA
10. KB Deadlifts
11. Goblet Step-Ups
12. Offset push-ups (R/L)
This will run like the 12 Days of Christmas WOD we did on Wednesday but all “Bell” work. Perform 1 rep, then 2 reps & 1 rep, then 3 reps, 2 reps & 1 rep until you complete the 12 exercises back to 1. You can have different “Bells” for each movement if need be but you will be only using 1 “Bell” per exercise. Modify weight as you need to and work through it at your own pace. 45 min cap.