Coach Mark

CrossFit 858 wishes you a very merry Christmas!!!

Remember Monday December 26th: 9am and 10am classes only!!

Open gym for December 24th, 2011. 10am-12pm

Come in and work on a skill, lift or WOD that you may have missed!

SWOD: Cleans, take 20-25 min to establish a new 1 rep max.

This is week 3 of cleaning and we want to get an idea of everyone’s strength in regards to the clean. Starting next week we will be …

Reminder of our Holiday hours:

Saturday December 24: Open gym 10am-12pm

Monday December 26: 9am and 10am classes only

WOD

Buy in: 400m run

50 Air squats

40 sit ups

30 Hang Cleans (95#/65#)

20 Static barbell lunges (95#/65#)

10 …

SWOD: 

A1) Front squats 4/4/4/4/4

A2) Racked position mobility drill, 1 min on each arm x 3 sets

B1) Good mornings 8/8/8/8/8

B2) Max handlift push ups in 30 seconds x 5 sets (post least amount of reps completed)…

REMINDER: SATURDAY DECEMBER 24TH 10am-12pm Open gym only!

Skill work:

A1) Handstand push ups, Max reps in 30 seconds x 5 sets -or- Max handstand hold for time x 5 sets (post shortest time held)

A2) Pistol squats 5 reps …

[yt]http://www.youtube.com/watch?v=WXEq3OeD68o[/yt]

Kendrick Farris on the Snatch.  Watch for the sequence of his movements. Elbows bend LAST!!

SWOD: Snatch, take 20-25 min to establish a new 1 rep max.

This is week 3 of snatching and we want to get …

WOD (previously done on 8/26/2011)

10 Overhead squats (65#/45#)

10 Chest to bar pull ups

10 Knees to elbows

600m run

10 Overhead squats

10 Chest to bar pull ups

10 Knees to elbows

400m run

10 Overhead squats…

SWOD: Cleans  3/3/3/3/3

Just like last Friday, you should be working on receiving the barbell in a full squat.  Your sets do not need to be done unbroken but you should be moving with a sense of urgency. Focus …

SWOD: 

A1) Front squats 6/6/6/6/6

A2) Couch stretch, 1 min on each leg x 2 sets

A3) Racked position mobility drill, 1 min on each arm x 2 sets

WOD

60 thrusters (95#/65#)

-for time-

*5 Burpees every …