Workout

“Gwen”

Clean and jerk
15-12-9 unbroken, touch-and-go reps.

Use the same load for each set. Rest as needed between sets.

Workout

“Tabata This!”

Tabata row (cals)
Rest 1:00
Tabata squat
Rest 1:00
Tabata pull-up
Rest 1:00
Tabata push-up
Rest 1:00
Tabata sit-up

A Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Score is the lowest number of reps performed in any of the 8 intervals.

Rest day or make-up day

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From the archives: watch Let Me Tell You About CrossFit from CrossFit.com.

Workout

CrossFit Total

1 rep-max back squat
1 rep max shoulder press
1 rep-max deadlift

Take 3 attempts of each movements for max load.

Workout

"Helen"

3 rounds for time of:
400m run
21 kettlebell swings (53/35 lbs.)
12 pull-ups

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Watch What is CrossFit: Part 1 Core-to-Extremity Violation from CrossFit.com.

We are closed today. Happy New Year!

Open gym

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Schedule Announcements

Friday, December 31: Open gym from 9:30 a.m. - 10:30 a.m.
Saturday, January 1: Closed

Workout

8 rounds for time of:
8 jerks (115/80 lbs.)
8 bar-facing burpees

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Schedule Announcements

Friday, December 31: Open gym from 9:30 a.m. - 10:30 a.m.
Saturday, January 1: Closed

Have a happy New Year!

Workout

Back squat
4-4-4-4-4-4

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Schedule Announcements

Friday, December 31: Open gym from 9:30 a.m. - 10:30 a.m.
Saturday, January 1: Closed

Workout

As many rounds as possible in 20 mins. of:
250m row
15 push-ups
50 double unders
30 ft. overhead dumbbell walking lunges (50/35 lbs.)

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Schedule Announcements

Friday, December 31: Open gym from 9:30 a.m. - 10:30 a.m.
Saturday, January 1: Closed