December 2015
December 2015
Fact: Bears eat beet.
WARM-UP: 400m Run Everett warm-up SKILL: Bear review and BB warm-up (6:00) WOD: The Bear (20:00) 5 Rounds: Clean Front squat Shoulder to overhead Back squat Shoulder to overhead X 7
Good mornings, hamstrings!
WARM-UP: 1 Set fence drills 2 Rounds: 10 Good mornings 10 Squats :30 Bar hang :30 Handstand hold/plank hold SKILL: Superset (10:00) 3X10 Barbell good mornings 3X10 Russian hamstring curls (2:00 Rest) WOD: 12 Min AMRAP 6 Power cleans (135/95) 10 Front rack lunges (total) 6 Push jerks 1 Shuttle run
How fast can you burpee?
WARM-UP: 2:00 on Rower 20 Walking lunges 10 Lunge to instep 20 Squats 2:00 on bike 5 Inchworms + 10 Push ups :30 Bar hang :30 Handstand hold 400m Run SKILL: 33 Burpee test WOD: 50 to 5 (in sets of 5) Double unders 2 to 20 (by 2’s) KBS (20/14) 8 Weighted V-ups (20/14)
“Elizabeth”
WARM-UP: 400m Run Outdoor Plyos SKILL: 4 X 6 Alternating knee to elbows (8:00) – 12 total WOD: “Elizabeth” 21-15-9 Power cleans (135/95) Ring dips
Community Workout
Start the new year off right by joining us on Saturday, January 2 at either 8:00 a.m. or 9:00 a.m. for a FREE Mission CrossFit Community Workout. We invite the community to train with us on that Saturday! Whether you are new to CrossFit or a seasoned athlete, come out and get a taste of
Push press max out
WARM-UP: :20 Drills X 2 Jumping jacks Lunges Bar hang Handstand hold/walk Lunge to instep Push-ups 20 Pelvic raises 15 Single leg raises (each) 20 Kicks on the ground 20 Scorpions 20 Push-ups SKILL: 1 Rep max Push Press Build to a heavy weight in 8:00 (Rest 2:00 – deload) 5:00 EMOM 1 Set ME
Glutes on fire
WARM-UP: 9:00 EMOM M1: 15 Cal Row M2: 15 Russian KBS (24/16) M3: 15 Thrusters with empty barbell SKILL: 2 X 20: Banded Monster walks – Forwards – Backwards – Left – Right 2X 10 Squats with bands just below knees WOD: 20 STO (155/015) 50 Ab mat sit-ups 30 Burpees over the bar 50
ALOTO 3 registration opens today!
Grab your team of 3 women, and register for A League Of Their Own 3 at noon. http://aleagueoftheirownchallenge.com WARM-UP: Curb to curb run 1:00 Jump rope Curb to curb run 12 to 1 Single leg jump rope Curb to curb run 50 DU (15 Attemps) Curb to curb run 20 Walking lunges Curb to curb
Practice makes perfect
ATTENTION LADIES!!!!! A League Of Their Own 3 registration opens tomorrow, 12/16/15 at 12:00 p.m. http://aleagueoftheirownchallenge.com WARM-UP: 400m Run Line Drills 1 Set of fence drills 6 to 1 Squats push-ups SKILL: Bar muscle up practice OR Ring drip progressions WOD: 5 Min AMRAP 200m Run 5 Bar muscle ups (2:00) 5 Min AMRAP
