Week of December 9 through 14

December 8th, 2013
by:

Announcements

Samantha – This Saturday, December 14th, we will be having our second annual fundraiser for the fight against breast cancer from 8:00am-1:30pm.

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Monday, December 9

Class Strength – Strict Press
1 x 10 @ BB, 1 x 10 @ 60%, 1 x 6 @ 75%, 1 x 3 @ 90%, 1 x 1 @ 97.5%, 1RM attempts
Build to a challenging set of 3

Modular Skill – 5 x 10 Wall Balls 20/14# @ 12’/10’ as fast as possible, rest 1:00 between sets

Modular Strength – 4 x 3 Push Presses @ 120% of 1RM Strict Press

Modular Endurance – Do a 4th round of the Core WOD

Core WOD
3 Rounds for time:
(Start at any movement)

  • Row 500m
  • 30 Burpees
  • 30 DB/KB Step-ups (Knee high box) 45/35, 30/20, 12/8#
  • 100 D/U or 400 Singles 

Tuesday, December 10th

Class Strength – Deadlift
1 x 10 @ BB, 1 x 10 @ 60%, 1 x 6 @ 75%, 1 x 3 @ 90%, 1 x 1 @ 97.5%, 1RM attempts
Build to a challenging set of 3

Modular Skill – 4 x 10 Landmine Twists (5 on each side), 25/15# plate, add 5# per set.

Modular Strength – 4 x 5 Good Mornings, start at 75/45# increase each set.

Modular Endurance – Row 1km immediately following WOD

Core WOD
FGB-Endurance
5 Rounds
Perform 1:00 of each movement for as many reps as possible. Then rest 1:00. Go through this 5x. Your score is your total reps completed.

  • KBS 35/20#
  • D/U or Singles
  • MB Russian Twist, 14/10#
  • Lateral Step-up and Overs, 16/12” Box
  • MB Overhead Throws, 20/14#

Wednesday, December 11th

Class Strength – Bench Press
1 x 10 @ BB, 1 x 10 @ 60%, 1 x 6 @ 75%, 1 x 3 @ 90%, 1 x 1 @ 97.5%, 1RM attempts
Build to a challenging set of 3 

Modular Skill – 5:00 AMRAP

Unbroken Pull-ups, count reps. Do 10 Push-ups every time that you break.

Modular Strength – DB Incline Bench to failure, 3 sets, rest 1:00 between each

Modular Endurance – Row 200m, Airdyne .2 miles, Run 200m, 30 D/U 

Core WOD
25:00 AMRAP

  • 10 Wall Balls 20/14# 14/10#
  • 10 Push-ups
  • 10 Box Jumps 24/20 – 20/16”
  • 10 Sit-ups
  • 10 Shuttle Runs, 10 yards (Touch BOTH hands past the line)
  • 10 Leg Raises

Thursday, December 12th

Class Strength – Back Squat
1 x 10 @ BB, 1 x 10 @ 60%, 1 x 6 @ 75%, 1 x 3 @ 90%, 1 x 1 @ 97.5%, 1RM attempts
Build to a challenging set of 3

Modular Skill – Build to a 1RM Squat C&J

Modular Strength – Wide stance Squat, 3 x 8 @ 60% of 1RM Back Squat.

Modular Endurance – Airdyne 1 mile immediately after WOD. 

Core WOD
Alternating EMOTM for 20 minutes

  • 1:00 Run 5 Indoor Laps (Really slow runners or injured athletes may Row 200m)
  • 1:00 5 burpees / 10 JJ / 10 Mt. Climbers / 5 Burpees

Friday, December 13th

Class Strength – Make-up Day 

Modular Skill – 3 x 21 SDHP @ 105#, rest 2:00 between sets.

Modular Strength – Front Squat, Build to a 1RM.

Modular Endurance – None 

Core WOD
Add all reps and calories together for score.
Only 1:00 REST between AMRAPS, quickly record score from each AMRAP. Perform AMRAPs in any order.
Those that have been doing CrossFit for less than 10 sessions or 5 weeks, do only 2 of these AMRAPs. 
 

10:00 AMRAP – Progressive

  • 1 Air Squat
  • 1 Push-up
  • 1/1 Lunge
  • 1 Pull-up

(Add 1 rep every round). Record rounds and extra reps completed for score.

10:00 AMRAP
With 1 Bumper Plate 25#15#10#

  • 5/5 Plate Chops
  • 10 OHS
  • 5/5 Lunges with a twist
  • 10 C&J (edge of plate touches floor)

Each round is 40 reps. Score is rounds x 40 + extra reps.

10:00 AMRAP

  • Row for calories

Saturday, December 14th

SAMANTHA Fundraiser Event

This is our 2nd Annual fundraiser for fighting breast cancer

Who is Samantha?

Samantha

Samantha is our very own Linda Taylor’s sister
who fought bravely against this all too common killer.
It is her courage that inspired this workout.

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For time complete the following (15 min. time cap):
21-15-9 Reps

  • Thrusters RX – 95#/65#  Scaled – 65#35#
  • Wallballs RX – 20#/14# @ 10’/9′  Scaled 14#/10# @ 10’/8′
  • Burpees

We’ll be running heats every 15 minutes starting at 8:30am.
The last heat will start at 1:00pm.
Please come at least 30 minutes prior to the heat in which you want to run in order to properly warm-up.
Prizes for 1st, 2nd and 3rd in both RX and Scaled for both Men and Women.
We will also have 3 prizes that will be raffled off. Anyone that does the WOD judged will be eligible.

JOIN US IN REMEMBERING THOSE
WHO HAVE LOST THEIR FIGHT
AND SUPPORTING THOSE
WHO CONTINUE TO FIGHT.

With a suggested $15 donation to Christians Overcoming Cancer you get to have a great CrossFit workout and great fellowship. (Of course any contribution would be greatly appreciated.) Those who do not want to participate formally, i.e. be judged and eligible for prizes should not feel obligated to make any donation. Our regular members are welcome to just come in and workout as usual.

Christians Overcoming Cancer is a faith-based, 501 (c) (3) non-profit organization passionate about helping cancer patients SUCCEED on their ROAD TO RECOVERY through Awareness, Emotional Support and Financial Relief Services.

www.christiansovercomingcancer.com

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