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Monday, December 18th- Sunday, December 24th

By: 0

Announcements-

“Crush Cancer” WOD Saturday, December 23rd at 9 and 10am. A local Fitness Coach Wendy Martz was recently diagnosed with cancer and will be undergoing chemotherapy in the near future. We are dedicating this WOD to Wendy and asking everyone to give some type of donation to help with her treatment. Any amount is fine and you can just bring it with you that day. It will be a partner or team workout like most Saturdays. Mark you calendar for December 23rd- 9 or 10am. If you can not make it and want to leave a donation you may leave it at the gym at anytime. Thank you!!

Holiday Schedule- Normal Schedule except-
Closed December 25th- Merry Christmas!!
January 1st Classes- 7,9,and 11am with open gym in between.

Christmas Party at the Gym- Friday, December 22nd- 7pm. We will be doing our yearly gift exchange! Bring a wrapped gift ($10-15 value) for the gift exchange. All family and friends, kids, are welcome. BYOB and bring an appetizer if you want. Any questions contact Tyler- 717-649-2051

Holiday Social at Black Forest Brewery- Wednesday, December 27th- 6-9pm. We will have a sign up sheet in the gym for this shortly. Drinks and food will be supplied by Black Forest. You do not need to pay ahead of time, cash bar for drink and food. Sorry no kids.

Lanco Games- The 2018 Lanco Games Registration is live. This is our local version of the CrossFit Games. This years games features a Scaled division too! The competition starts with the 3 week Lanco Open followed by the Lanco Games held at CrossFit Ephrata on Feb. 3rd. You can find out more information on the facebook event page- https://www.facebook.com/events/367018637092923/

New Product Pre-Order Sheet starting for January! – We are switching to a Pre-Order system for the majority of our products or supplements. Starting December 20th we will have a sheet in the gym where you can pre-order your monthly products (Earth Fed Muscle, Perfect Bars, Xendurance, etc) We will place an order on the first of each month. Whatever you want for that month just make sure you mark it on the Pre-order sheet. When your products come in they will be labeled and your credit card will be charged so you can just simply pick them up. You can pay for the pre-order products by Credit Card or Check, no Cash. We will still carry some products for regular purchase (No BS Kitchen meals, water, fit aids, pure pro shakes) We will be updating the board shortly with our new product list of what you can order and what we will carry. We may no longer carry Kill Cliff since you can get it just as if not cheaper online then we can as a wholesaler. Updated list will be up December 20th. Just make sure if you want any Earth Fed Muscle Products or Perfect Bars for January you mark them on the Pre-Order Product Sheet and please pay via credit card or check. Thank you!

Nutrition Seminar December 30th at 8am. We are going to run another Nutrition Seminar on December 30th at 8am. Great way to start the new year! We had a great turnout at our last seminar. We had a few people who could not make the last one. We will be covering the same topics- What to eat, what not to eat, how many calories and macros (carbs, protein, and fat) you should be having. As well as other strategies to get you lean and mean! We will also do a questions and answers period with our coaches so feel free to come with your questions. This is Free for all members and $20 for non members. Nutrition is extremely important! Just as important if not more important then what you do in the gym! If you are struggling to see the results you want or feel lost with your nutrition this is a must!

This a Re-test week!! We hope to see a lot of PR’s!! Always remember form first though!! Do not sacrifice your form just to get a PR. Even if the weight does not increase but your form has improved we would still consider that a PR. Have a great week!!

Monday, December 18th

WU- Hang Clean Group Warm-Up- 5 reps of each x 2 Rounds- Empty Barbell
– 30 secs- Hold Front Rack Position (make sure elbows are high, bar resting on shoulders)
– Hang High Pull (barbell stays tight, hips drive bar up)
– Hang Muscle Clean (quick turnover, fast elbows)
– Hang Power Clean (jump and catch)
– Front Squats (elbows high, work on mobility)
– Hang Squat Clean (jump and catch, full squat)

Work up to a comfortable 3RM- Hang Power or Squat Clean. You may also just work on technique if you are new to this movement

“Cindy” – 20 minute Amrap
5 Pull Ups/ C2B
10 Push Ups
15 Air Squats

Flex- Couch Stretch x 2 mins per side

Tuesday, December 19th

WU- 3 Rounds
10 Supine Banded Hamstring Stretches each leg
10 Alternating Spiderman with press out
5 Empty BB Sumo Deadlifts

Work up to a comfortable 5RM- Sumo Deadlift

Partner WOD- For Time
100 Cals (Bike, Ski, or Row)
100 Box Jump Overs or Step Up Overs (24/20)
100 DB Snatches (35/20)/(50/35)/(70/50)

Flex- Pigeon Stretch x 2 mins per side

Wednesday, December 20th

WU- 1 minute Stations x 3 Rounds
A) Easy Pace Row or Ski Erg- Technique focus
B) Push Up to Inchworms
C) Overhead Plate Carry (45/25)

3 Minute Tests, 2 Minutes rest between each test- Go in any order just make sure you re-test in the same order when we re-test.
A) Max Calories (Row, Bike or Ski) or Max Double Unders
B) Max Ring Rows, Strict Pull Ups, or Strict Chest to Bar Pull Ups
C) Max Push Ups or Strict Handstand Push Ups
D) Max Ab Mat Sit Ups or GHD Sit Ups or Toes To Bar

For Time
Fit-
30 Ring Rows
30 Burpees
60 Wall Ball Shots (you pick)

RX
30 Burpee Pull Ups
60 Wall Ball Shots (20/14)

Comp
30 Ring Muscle Ups
60 Wall Ball Shots (30/20)

Flex- Puppy Dog x 2 mins

Thursday, December 21st

WU- 1 minute Stations x 3 Rounds
A) Pass Throughs
B) Yoga Push Up (Push Up to Downdog)
C) Straight Leg Row- This will help you learn how to “hinge at your hips” during your row. This will help you in your rowing efficiency. Check out the second progression in the video below.

Work up to a comfortable 5RM- Bench Press

5 Rounds- 1 minute Stations
A) Max Calories Row or Ski
B) Max DB Push Press (35/20)/(50/35)/(70/50)
C) Rest
* Score is lowest round (Cals + Push Presses)

Flex- Pass Throughs x 2 mins

Friday, December 22nd

WU- 1 minute Stations x 3 Rounds
A) Reverse Lunges
B) Front Plate Squats with pause at bottom
C) Empty Barbell Deadlifts – Perfect From- pause at bottom

Work up to a comfortable 5RM – Single Leg Squat (you may use a barbell or dumbbells)- put an abmat under your knee if needed. These reps should be smooth and under control. You may find one leg to be weaker then the other. Always start with your weaker leg. Use your 5RM from your weaker leg as your max, don’t go any higher on the stronger leg.

10 minute Amrap
5 Front Squats (95/65)/(115/75)/(135/95)
10 Deadlifts (95/65)/(115/75)/(135/95)
15 Lateral Bar Hops

Flex- Lizard x 2 mins per side

Saturday, December 23rd

WU- 2 Rounds
5 Power Cleans or Wreckbag cleans
5 BB Thrusters or DB Thrusters
10 Cals (Row, Bike or Ski)
10 Box Jump or Step Ups – easy pace
5 Kipping Swings or Ring Rows

Crush Cancer WOD!

30 minute Amrap- Teams of 3
30 Power Cleans (wreckbag) (95/65) (135/95)
30 DB Thrusters (25/15) (35/25) (50/35)
30 Calories (Row, Bike, or Ski)
30 Box Jumps or Step Ups (24/20)
30 Ring Rows/Pull Ups/C2B
* Every time you rest do 5 Burpees

Team Core Bonus- 150 Sit Ups (GHD or ABmat)- One partner does sit ups, one partner does a plank, one partner rests until 150 are completed.

Sunday, December 24th

10am- Erin’s Class and Open Gym
11-1pm- Open Gym

Strength WODs

Monday

WU- 2 Rounds- 10 Pass Throughs, 5 Yoga Push Ups

1A) Work up to comfortable 1RM Pause Strict Press

2A) Bent Over Row- 4 x 10 reps
2B) DB Bench Press- 4 x 10 reps

3A) DB One Arm Strict Press- 4 x 10 each arm
3B) DB One Arm High Pull- 4 x 10 each arm

4A) Core Rollouts- 50 (slow and controlled)

Tuesday

WU- 2 Rounds- 10 Front Plate Squats, 10 RDLs

1A) Work Up to a comfortable 1RM Pause Back Squat (no bounce out of bottom)

2A) Snatch Deadlift- 4 x 5 Reps
2B) DB Lunges- 4 x 20 Reps

3A) Hip Extensions or Glute Ham Raises- 4 x 10-15
3B) GHD Sit UP- 4 x 10-20

Wednesday

WU- 2 Rounds- 10 Pass Throughs, 5 Yoga Push Ups

1A) Work up to a comfortable 1RM Pause Bench Press

2A) DB Strict Press- 4 x 10
2B) Chin Up- 4 x near ma

3A) Dips- 4 x near max
3B) Barbell Bicep Curl- 4 x 10

4A) Side Plank Hip Ups- 4 x 30 second each side

Thursday

WU- 2 Rounds- 10 Front Plate Squats, 10 RDLs

1A) Work up to a comfortable 1RM Pause Front Squat (no bounce out of bottom)

2A) Romanian Deadlifts- 4 x 10 reps
2B) Barbell or DB Step Ups- 4 x 8 each leg

3A) Single Leg RDL’s- 4 x 10 each leg
3B) Barbell Sit Ups- 4 x 10

Pure Cardio WODs

Monday

WU- (Row, Bike, or Ski for 3 minutes easy pace)
10 Rounds
20/15 Calories Row or Ski- Rest 30 seconds between rounds

Tuesday

WU- 10 Cals, 10 Burpees
21-15-9
Cals Row or Ski
Burpees
Rest 2 minutes
Repeat 3 times

Wednesday

WU- Assault Bike for 3 minute easy pace
1 minute on 1 minute off x 10 Rounds
Assault Bike

Thursday

WU- 10 cals- Row, Ski, Bike
40,30,20,10- Cals
Row
Ski
Bike

Monday, December 11th- Sunday, December 17th

By: 0

Announcements-

“Crush Cancer” WOD Saturday, December 23rd at 9 and 10am. A local Fitness Coach Wendy Martz was recently diagnosed with cancer and will be undergoing chemotherapy in the near future. We are dedicating this WOD to Wendy and asking everyone to give some type of donation to help with her treatment. Any amount is fine and you can just bring it with you that day. It will be a partner or team workout like most Saturdays. Mark you calendar for December 23rd- 9 or 10am. If you can not make it and want to leave a donation you may leave it at the gym at anytime. Thank you!!

Retest week is next week! Get ready to PR!!

Thank you everyone who came out for the Nutrition seminar last Saturday! If any of you need help with your nutrition or would like to do a nutrition program with a coach just let us know. Proper nutrition is vital for your health and results! You should place just as much priority if not more priority on your nutrition as compared to your workout. If you are struggling with getting the results you want, let a coach know so we can start a game plan to get you results and keep you accountable.

In the event of bad weather- always check the blog and the group facebook page for any class cancellations.

Christmas Party at the Gym- Friday, December 22nd- 7pm. We will be doing our yearly gift exchange! Bring a wrapped gift ($10-15 value) for the gift exchange. All family and friends are welcome. BYOB and bring an appetizer if you want. Any questions contact Tyler- 717-649-2051

Holiday Social at Black Forest Brewery- Wednesday, December 27th- 6-9pm. We will have a sign up sheet in the gym for this shortly. Drinks and food will be supplied by Black Forest. You do not need to pay ahead of time, cash bar for drink and food.


Missy, Beth and Susan- doing a Santa Run last weekend!

Monday, December 11th

Group WU- 2 Rounds
30 seconds- BB Front Rack Stretch
30 seconds- BB Overhead Hold
5- Hang High Pull
5- Hang Power Clean
5- Front Squat With Pause
5- Hang Squat Clean

Fit-
1A) Hang Power Clean- 5 x 5 Reps
1B) Plank or Belly to Wall Handstand Hold- 5 x 30 seconds

RX/Comp-
1A) Hang Squat Clean- 5,4,3,2,1- Build up to a heavy single- form has to be good!!
1B) Handstand Hold or Practice Handstand Walks or Handstand Walk Progressions- 5 x 30 seconds

15 minute Amrap
Fit-
10 Ring Rows
10 Burpees
10 Assisted Pistols (5 each leg) use a box, bench or hold straps
10 Calorie (Row, Bike or Ski)

RX-
5 Strict Pull Ups
10 Burpees
20 Pistols
10 Box Jumps or Step Ups (24/20)

Comp-
5 Ring or Bar Muscle Ups
10 Burpees
20 Pistols
10 Box Jumps (30/24)

* This workout should be medium pace. The quality of movement is very important. Move as fast as you can with perfect movement. If you feel yourself getting sloppy you are going to fast. Move well, add speed second.

Flex- Couch Stretch x 2 mins per leg

Tuesday, December 12th

Group WU- 2 Rounds
30 second Overhead Barbell Hold
5 Strict Press
5 Push Press
5 Push Jerks
5 Bent Over Rows
30 second Hollow Hold

1A) Strict Press- 10,10,8,8,6
1B) Barbell Row- 10,10,8,8,6
1C) GHD Sit Up- 5 x 10-20

15 minute Amrap with partner
40/30 Cals (Row, Bike or Ski)
40 Shoulder to Overhead (75/55) (95/65) (135/95)
40 Sumo Deadlift to High Pull (75/55) (95/65) (135/95)

* pick a weight you can do 10 reps with unbroken. This is a partner workout so think sprint (with good form) then rest. Pace should be pretty fast, as fast as you can go with perfect form.

Flex- Puppy Dog x 2 mins

Wednesday, December 13th

Group WU- 2 Rounds
5 Sumo Deadlifts
5 Pause Back Squats
5 Regular Deadlifts
10 Reverse Lunges
30 second Plank

1A) Sumo Deadlift- 5 x 3 reps at 100% of 5RM
1B) Single Leg Heel Taps- 5 x 10 each leg -go as high as you can go with a slow controlled decent, lightly tap your heel and drive up. All weight is on the top leg.

Partner WOD- 15 minute Cap
100 Back Squats (Goblet Squat)(135/95)(185/125) * From the rack or the floor
100 Deadlifts (95/65)(135/95)(185/125)
50 Burpee Box Jumps or Step Ups (24/20)

* pick a weight you can complete 10 perfect smooth reps with each time you are up. Don’t try to blaze through this workout, just keep a nice steady pace with a focus on moving well. Switch with your partner every 5-10 reps. All smooth reps!

Flex- Pigeon x 2 mins per leg

Thursday, December 14th

WU- 2 Rounds
5 Hang High Pulls
5 Hang Power Cleans
10 Perfect Push Ups
10 PVC Cuban Presses

1A) Bench Press- 5 x 3 reps at 100% of 5RM
1B) DB Cuban Press- 5 x 10 reps (start light- 2.5 – 10lbs)
1C) DB Rear Delt Raises- 5 x 10 reps

15 Minute EMOM
Min 1- 10 Hang Power Cleans (wreck bag) (95/65) (155/105)
Min 2- 15/12 Cals (Row, Bike or Ski)
Min 3- 20 V Ups (double or single leg)

* Hang Power Cleans should be a challenge, but smooth and unbroken. If you can’t maintain 15/12 cals that is ok. Aim for as many as you can do in 40 seconds on your first round and try to maintain that score. Same with V-Ups.

Flex- Twisted Cross x 2 mins per side

Friday, December 15th

WU- 10 minute easy pace
10 perfect pulls on the rower- flat back, hip hinge, smooth chain
10 Front Plate Squats
10 Kipping Swings (practice hollow and arch position, legs tight together, movement at shoulders)
30 second Plank

Get in groups of 2-4 and share a rower

Happy Birthday Daniel!

30 Minute Partner Amrap

42 Calories (Row, Bike, or Ski)
42 DB Snatches (35/20)(50/35)(70/50)
42 Wall Ball Shots (14/10)(20/14)(30/20)
42 Toes To Bar (sub sit ups or knees to parallel)
42 Burpees

* Keep the pace as fast as you can with perfect form. When you are up move with good intensity and catch your breath on the rest. Sprint, rest, repeat.

Flex- Seated straddle x 2 mins

Saturday, December 16th

WU- 2 Rounds
5 KB Deadlifts
5 KB Swings
5 Kipping Swings
10 Samson Lunges
10 Push Ups

Partner WODs

15 minute Amrap
40 Ring Row/Pull Ups/C2B
40 Calories (Row, Bike or Ski)
40 Push Ups/ Handstand Push Ups
Rest 5 minutes
15 minute Amrap
40 Abmat Sit Ups/GHD Sit Ups
40 Russian KB Swings/American Swings (24k/16k)(32k/24K)
40 Alternating Lunges/ Alternating Split Jumps

Flex- Pigeon x 2 mins per leg

Sunday, December 17th

10am- Erin’s Class/ Open Gym
11am-1pm- Open Gym

Strength WODs

Monday

WU- 2 Rounds-
10 Sling Shot Squats (band just above knees)
10 Good Mornings

1A) Pause Back Squat- 5 x 1 at 95% of max
1B) Box Jumps- 5 x 5

2A) Snatch Deadlift- 5 second pause at 1 inch off the floor. 4 x 5 reps
2B) DB or BB Step Up- 4 x 6 each leg (find a box so your leg is at 90 degrees)

3A) Good Morning- 4 x 10 (start light)
3B) GHD Parallel Sit Up Hold (hold plate on chest if you can)- 4 x 30 seconds

Tuesday

WU- 2 Rounds-
10 Push Up plus Downdog
10 Hanging Scap Shrugs

1A) Strict Press- 5 x 1 rep at 95% of max
1B) Incline Bench DB Wide Rows (elbows at 90 degrees) – 5 x 10

2A) Chin Ups- 4 x 5 add weight if you can
2B) Dips- 4 x near max

3A) DB Bench Press- 4 x 12
3B) Poliquin Shoulder Raises- 4 x 12

4A) Core Rollouts- 50 (slow and controlled)

Wednesday

WU- 2 Rounds-
10 Sling Shot Squats (band just above knees)
10 Good Mornings

1A) Pause Front Squat- 5 x 1 rep at 95% of max
1B) Glute Ham Raises- 5 x 15

2A) Banded Deadlifts- 4 x 5 reps
2B) Single Leg DB or BB Squats- 4 x 5 each leg

3A) 1 Leg Hip Extension on GHD- 4 x 6 each leg
3B) Running Man Abs- 4 x 20

Thursday

WU- 2 Rounds-
10 Push Up plus Downdog
10 Hanging Scap Shrugs

1A) Pause Bench Press- 5 x 1 rep at 95% of 1RM
1B) DB Rows- 5 x 12 each arm

2A) DB Arnold Press- 4 x 10
2B) Banded Face Pulls- 4 x 15
2C) Strict Pull Up- 4 x near max

3A) Dips- 3 x near max
3B) Hammer Curls- 3 x near max

4A) GHD Oblique Crunch- 4 x 10 each side

Pure Cardio WODs

Monday

WU- 3 minutes easy rowing or ski

50,40,30,20,10- Cals
Row
Ski

Tuesday

WU- 10 Cals, 5 Burpees

5 Rounds
20/15 Cals (Row, Bike, or Ski)
20 Burpees

Wednesday

WU- Row 5 minutes

10 Rounds
300/250 Meter Row
Rest 30 seconds

Thursday

WU- 10 Cals, 5 Burpee Box Jumps

3 Rounds
40/30 Cals (Row, Bike or Ski)
20 Burpee Box Jumps (24/20)

Monday, December 4th- Sunday, December 10th

By: 0

Announcements-

* Winner of one Free Month Membership- Jimmy Criniti!! The Coaches voted and he won the best before and after picture. Thank you to everyone who sent in Before and After Pictures! We will have them up on the website shortly.

Nutrition Seminar- This Saturday, December 9th- 8am-9am. We want nutrition to be a huge focus for the new year!! Nutrition is a common area people struggle with and it’s so important!! We are in the process of developing a new nutrition program for our members. Erin has had a lot of success with her nutrition plans and we are going to expand on that by adding a standard program for all of our coaches to be able to help you. December 9th we will talk about our step by step approach to maximizing your nutrition and maximizing your results. If you are struggling with weight loss, energy levels, or performance, definitely attend this seminar! This is Free for members and $20 for non members.

Christmas Party at the Gym- Friday, December 22nd- 7pm. We will be doing our yearly gift exchange! Bring a wrapped gift ($10-15 value) for the gift exchange. All family and friends are welcome. BYOB and bring an appetizer if you want. Any questions contact Tyler- 717-649-2051

Holiday Social at Black Forest Brewery- Wednesday, December 27th- 6-9pm. We will have a sign up sheet in the gym for this shortly. Drinks and food will be supplied by Black Forest. You do not need to pay ahead of time, cash bar for drink and food.

Godwod Christmas Party
Sunday, December 10th 6pm at Kornel and Marcia Kurtz home. Please bring a food item to share. Everyone is invited! Contact Marcia Kurtz 717-371-8914 or Crystal Eby 717-278-1965 for more info.

Make sure to join our Facebook Group Page if you have not already. We have a business page and also a CrossFit Ephrata Group Page where we posts tons of great info! Here is the link- https://www.facebook.com/groups/962663997150956/

Follow us on Instagram too! @crossfit_ephrata

Have a great week!!

Monday, December 4th

(10 mins)
WU- 2 Rounds
10 Sumo Deadlifts
10 Pause Plate Squats
10 PVC Cuban Press
10 Reverse Lunges

(25) minutes)
1A) Sumo Deadlift 5 x 2 reps at 100% of 5RM
1B) Standing DB Cuban Press- 5 x 10 reps (light weight- 2.5 to 10lbs)

12 Minute Partner Amrap
Max Wall Ball Shots (14/10)(20/14)(30/20)
Partner out completes- 100 Feet Walking Lunge (Rig to rig = 50 feet) before switching

Flex- Couch Stretch x 2 mins per leg

Tuesday, December 5th

(10 mins)
Group WU- 2 Rounds
10 Pass Throughs
5 Snatch High Pulls
5 Muscle Snatch
5 Power Snatch
10 Push Ups
5 Kipping Swings

(20 mins)
1A) Bench Press- 5 x 2 at 100% of 5RM
1B) One Arm DB Row- 5 x 12 each arm (AHAP)- Use a box to rest your off hand on.

15 minute Partner- Amrap
Fit-
40 Calories (Row,Ski or Bike)
30 DB Snatches (40/25)
20 Ring Rows or Modified Pull Ups

RX-
40 Box Jump Overs (24/20)
20 Power Snatch (95/65)
20 Pull Ups

Comp-
40 Box Jump Overs (24/20)
20 Power Snatch (135/95)
10 Muscle Ups (Ring or Bar)

Flex- Puppy Dog x 2 mins

Wednesday, December 6th

(10 minutes)
WU- Groups of 2-3, 1 minute stations x 2 Rounds
A) Sling Shot Air Squats – drive knees out, get the glutes firing!
B) Hollow Body Crunches
C) Face Up Chinese Plank – use benches or boxes

(20 minutes)
1A) Single leg Squat- 5 x 5 at 90% of 5RM
1B) Glute Ham Raises or Glute Ham Rollers- 5 x 10

Tabatas with 2 minute rest between each Tabata
* Score your cals on Bike, Row or Ski, push yourself to get better on the other ones.

A) Double Unders or Assault Bike
B) GHD Sit Ups, Abmat Sit Ups, or Toes To Bar
C) Row or Ski
D) Pistols- Scale as needed- holding straps or sitting back to bench

Flex- Pigeon x 2 mins per side

Thursday, December 7th

(10 mins)
Group WU- PVC- 2 Rounds
5 Pass Throughs
5 Hang High Pulls (high hang or from knee)
5 Hang Power Snatch
5 Snatch Push Press
5 Snatch Balances
5 Squat Snatch

(15 minutes)
Fit
1A) Hex Bar Deadlift- 3 x 10 reps
1B) Light Overhead Squat – 3 x 10 (pvc,bb,wreckbag)

RX/Comp
1A) 3 position Snatch- Hip, Hang, Floor- 4 sets- first set starts at 70% of max and climb from there if you feel good

Alternate 3 minute Amraps for 24 minutes
A) Max Calories Row, Bike or Ski
B) “Strict Cindy”- 5 Strict Pull Ups, 10 Push Ups, 15 Air Squats
– You will get 4 – 3 minute intervals on both A and B. Try to maintain a steady pace. Score your lowest total for both A and B.

Flex- Twisted Cross x 2 mins per side

Friday, December 8th

(10 mins)
WU- 8 minute EMOM
odd minutes- 8 Power Cleans or Wreckbag Cleans, 8 slow and controlled Bent Over Rows
even minutes- 8 Push Up to Down Dog- Hold for a second in down dog

(20 mins)
1A) Bent Over Row- 4 x 10 reps
1B) One Arm Strict Press- 4 x 10 each arm
1C) Banded Face Pulls- 4 x 10 (pause at forehead for 1 second)

5 Rounds
Fit
10 Wreckbag Cleans (40/25)
10 Lateral Wreckbag Hop Burpees

RX
10 Power Cleans (95/65)
10 Lateral Bar Hop Burpees

Comp
10 Power Cleans (135/95)
10 Lateral Bar Hop Burpees

Flex- Lizard x 2 mins per leg

Saturday, December 9th

WU- 2 Rounds
10 Kipping Swings
10 Burpees
10 PVC or BB Overhead Squats
10 Hollow Body Crunches

Partner WODs
15 minute Amrap
30 Pull Ups/C2B
30 Burpees
30 Toes To Bar
30 Box Jumps (24/20)

Rest 8 Minutes

15 minute Amrap
30 GHD Sit Ups
30 Overhead Squats (95/65)(135/95)
30 Cals (Row, Bike or Ski)
30 Alternating DB Snatch (50/35)(70/50)

Flex- Pass Throughs x 2 mins

Sunday, December 10th

10am- Erin’s Class and Open Gym
11am-1pm- Open Gym

Strength WODs

Monday

WU- 2 Rounds-
10 Sling Shot Squats (band just above knees)
10 Good Mornings

1A) Pause Back Squat- 8 x 2 at 90% of max
1B) Box Jump- 8 x 5 reps

2A) Snatch Deadlift- 1 second pause at 1 inch off floor then at knee then at Hips- 4 x 5 Reps
2B) DB or BB Step Up- 4 x 8 each leg (find a box so your leg is at 90 degrees)

3A) Glute Ham Raises- 4 x 10- hold a weight at chest if you can
3B) GHD Parallel Sit Up- 4 x 10 – hold a weight on chest if you can

Tuesday

WU- 2 Rounds-
10 Push Up plus Downdog
10 Hanging Scap Shrugs

1A) Strict Press- 8 x 2 reps at 90% of max
1B) Incline Bench DB Wide Rows (elbows at 90 degrees) – 8 x 8

2A) Chin Ups- 4 x 5 add weight if you can
2B) DB Bench Press- 4 x 6

3A) Z DB Press (seated) – 4 x 10
3B) Poliquin Shoulder Raises- 4 x 12

4A) Core Rollouts- 50 (slow and controlled)

Wednesday

WU- 2 Rounds-
10 Sling Shot Squats (band just above knees)
10 Good Mornings

1A) Pause Front Squat- 8 x 2 reps at 90% of max
1B) Glute Ham Raises- 8 x 10 reps

2A) Banded Deadlifts- 4 x 8 reps
2B) Single Leg DB or BB Squats- 4 x 8 each leg

3A) 1 Leg Hip Extension on GHD- 4 x 6 each leg
3B) V Ups- 4 x 25

Thursday

WU- 2 Rounds-
10 Push Up plus Downdog
10 Hanging Scap Shrugs

1A) Pause Bench Press- 8 x 2 reps at 90% of 1RM
1B) Strict Pull Ups- 8 x near max- 5 second pause at the top or banded Lat Pull Down- 5 x 10 (pause at bottom)

2A) DB Arnold Press- 4 x 10
2B) Banded Face Pulls- 4 x 15
2C) BB Inverted Row- 4 x 10

3A) Dips- 3 x near max
3B) Hammer Curls- 3 x near max

4A) GHD Oblique Crunch- 4 x 10 each side

Pure Cardio WODs

Monday

WU- 3 minutes easy rowing or ski

21 minutes
1 minute max effort Row
30 second Rest
1 minute max effort Ski
30 second rest

Tuesday

WU- 5 Cals- Row, Bike and Ski

100 Cals Bike
100 Cals Row
100 Cals Ski
100 Abmat Sit Ups

Wednesday

WU- Row or Ski easy pace for 3 minutes

21 minute EMOM
min 1- 100 foot heavy sled push (3-5 plates)
min 2- 12/9 Cals (Row, Bike or Ski)
min 3- 12 Box Jumps (24/20) or 50 Double Unders

Thursday

WU- 3 minutes easy pace Ski, Row, or Bike

50 Cals (Ski, Row, or Bike)
25 Burpees
40 Cals
20 Burpees
30 Cals
15 Burpees
20 Cals
10 Burpees
10 Cals
5 Burpees