WOD

December/ January Newsletter, Hot off the press! “What I need is someone who will make me do what I can.” – Ralph Waldo Emerson WOD: AMRAP 20 min. 18 Box Jump (20,24”) 15 Toes-Bar 12 Pushup w/hand

Iron Will, Iron Bodies Mobility: Overhead Squat Prep WOD: Part 1: 12 min. to find 1rm Overhead Squat Part 2: 21-15-9 reps for time: Sumo-Deadlift highpull (65,95#) Overhead Squat (65,95#) (compare) 415 Competitor: Power snatch – 75% x 2 x 10 Jerk – 75% x 2 x 10 Snatch pull – 95% x 3 x

Recipe: Sweet potato pancakes (Latkes) YUM! Team WOD: AMRAP 20 min. Teams of 3. 400m. Run,  15′ rope climb, KB swing (35,53#) 1 person runs, other 2 team members alternate completing as many rope climbs as possible (only 1 person works at a time), once runner returns rotate stations and complete kb swings, alternating stations

Schedule Reminder: Saturday 24th (normal schedule): 10am Olympic lifting. 11am Team WOD. Sunday 25th: Closed Monday 26th: ONLY 12 noon Team WOD (No cap on class, all are welcome-the more the merrier.) WOD: Make up/skill/goat 1. Deadlift 3@70%. 3@80%. 3+@90%. 1a. If you already did DL, work on gymnastics skill work: pullups, TTB, handstands, ring

The deadlift keeps company with standing, running, jumping, and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise. CFJ-Deadlift Mobility work: Load Sequencing Fault: Deadlift MOD: (music of the day) Common Market submit your preferred music by email and we will play it ALL day! WOD: Part 1: Deadlift. 3@70%.

“The overhead squat is to midline control, stability, and balance what the clean and snatch are to power – unsurpassed.” CFJ-OHS Overhead Squat-Video WOD: 5 Rounds: 15 Overhead Squat (65,95#) 15 pullup

Clean and jerk From Wikipedia, the free encyclopedia WOD: Part 1: Clean & Jerk progressions. Part 2: Clean & Jerk. 15 min to work up to solid heavy single. Part 3: 80% of that 5×1.

Concept2 master trainer Angela Hart shows how adjustments in your rowing technique can improve your power and efficiency. CrossFit Rowing Trainer Course: Technique Mobility: Hammer the hammies: Row Prep. WOD: Row max distance for each time. 2 min on, 2 min rest 4 min on, 4 min rest 6 min on, 6 min rest 8

REMINDER: We will be CLOSED Saturday Dec.17, due to Shaun & Jenna attending an olympic lifting seminar in Ft. Wayne. DO YOUR MOBILITY- there NEVER is a day off! WOD: GOAT (weakness) Pick 1 Strength GOAT (Shoulder Press, Backsquat, Deadlift) & 1 Body Wt./Gymnastics GOAT (pushup, squat, pullup, dip, hspu, burpee) 20 min. Clock: on

“Language” with Greg Amundson by Again Faster Equipment – video [wmv] [mov] WOD: AMRAP 15 min: 200 m. Run 20 box jump (20,24”) 20 pullup 415 Competitor: Row or Run: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on Perform each set at just short of maximal effort.