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22
Dec

Wednesday

“To love what you do and feel that it matters, how could anything be more fun?” — Katharine Graham

Mobility: Global Extension

WOD: ‘Jingle Annies Bell’ (Courtesy of CF York, PA)
50-40-30-20-10:
Double-under (sub 3x singles if needed)
KB swing (35,53lb)
situp*
*(hands touch floor above head at full laydown extension, hands touch toes at top)

21
Dec

Tuesday

“One thing that I love about CrossFit is that I am surrounded by passion.  It takes passion, a capacity to eat bitter as the saying goes, to do CrossFit.  Being surrounded by such people is immeasurable.  Such desire, such fire, such discipline. They push me, inspire me, awe me, teach me. What a great way to spend the day.” [Read full story]

Mobility: Working the Deep Squat -Snatch Prep

WOD: 5 Rounds
5 hang Power Snatch (75,115lb.)
10 toes to bar
15 squat jump*
*(squat to full depth then jump to touch target 1ft. above standing reach)

20
Dec

Monday

“We have to start teaching ourselves not to be afraid.”William Faulkner

Mobility: Stronger than Diane? Goddess of Squat?, Thoracic work

WOD: Part 1: Split Jerk 2-2-2-2-2-1
Part 2: AMRAP in 12min
5 Sumo Deadlift highpull (65,95lb)
7 Box Jump (20,24″)

Special thanks to our visitors from Cali: Matt and Amie!

18
Dec

Saturday

“Things work out best for those who make the best of how things work out.”
– John Wooden

Mobility: Get 10 min of working on your nasty spots. The Lower Body Basic List, Basic Upper Body Mobility List.

Team WOD: 3 person teams, 20min Cap.
Barbell Farmers walk: 600ft.(50,95) 1 person moving at a time
with remaining time complete as many rope climbs(15ft.) as possible as a team (1 person climbs at a time, other team members do burpees while team member climbs) 2 moving, 1 rest station. Rotate as needed.

Special thanks to Andrew from Singapore for WODing with us for the past few weeks!

16
Dec

Thursday

“The tendency to whining and complaining may be taken as the surest sign symptom of little souls and inferior intellects.” Lord Jeffrey

Mobility:Group Suffering and A Thought Experiment, Thoracic Spine

WOD: 30-25-20-15-10-5:
Virtual Shoveling (70,90)
Overhead walking lunges (25,45)
*Virtual shoveling is completed by using a bumper plate standing on end for barrier- each side tap is 1 rep.

15
Dec

Wednesday

CrossFit affiliates everywhere are developing a community of people who realize you can accomplish anything you put your mind to! Check out this Vid from “Creating a Community at CrossFit Threshold”

Mobility: DO IT! www.mobilitywod.blogspot.com/

WOD: Bear Complex
5 rounds, 7 sets of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
(Rest between rounds as needed)
Notes:  The Power clean must be separate from the front squat.  No resting on the ground during rounds, not even to re-grip.  You want to be at max load by round 4 or 5.

14
Dec

Tuesday

Firebreather: (noun) 1. One who faces the triumphs and tribulations of great physical opposition with an indomitable spirit. 2. An optimistic energy associated with the heart of an athlete.
Special thanks to Greg Amundson for letting us use the CrossFit Firebreather definition for our new affiliate T’s! Coming late December.

Mobility: Accumulate a total of 6min working on the tights spots: Upper and Lower body!

WOD: ‘Angie’
100 pullups
100 pushups
100 situps
100 squats

11
Dec

Saturday

The Ranger Creed

We had a full day of training with a few different groups. Thanks to the Long Range Surveillance Ranger/Airborne Co. 2-152 for making it in for a good WOD.

Team WOD: (11am)
Teams of 2: 1 person moves through all 3 movements before teammate moves.
AMRAP in 18min:
5 Deadlift (heavy)
7 pushup
9 box jump (20,24)

Army WOD: (230pm)
Teams of 3-4: only 2 people moving at a time except on buddy carry. Complete all reps before moving onto next movement.
(20min cutoff)
Buddy Carry 100 yards
150 KB swing
150 pullup
300 squat
300 pushup