Author: Andrew Darby

Wednesday December 4th

Snatch Complex
5 Rounds Every 2:00
1 “3-Pause” Power Snatch
1 Power Snatch

“Power Wheels”
AMRAP 3:
9/6 Calorie Assault Bike
12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches (115/85)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
4 Power Snatches (135/95)

Tuesday December 3rd

Back Squat
10 x 3 @ 75%
Every :90

“Taco Bell”
AMRAP 12:
35 Double Unders
25 Air Squats
15 Kettlebell Swings (53/35)
EMOM 3 Burpees

Monday December 2nd

Gymnastics
0:00 – 5:00
Handstand Walk Practice

5:00 – 10:00
3 Strict Chest to Bar Pull-ups
3 Deadstop Strict Handstand Push-ups

10:00 – 15:00
5 Strict Toes to Bar
10 Banded Bridges

“Snack Bar”
2 Rounds:
400 Meter Run
10 Power Cleans (115/85)
500/400 Meter Row
10 Push Jerks (115/85)

RX + (155/105)

Sunday December 1st

“Lynne-Sanity”
5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-ups
400 Meter Run

Saturday November 30th

“Turkey Trot”

15-10-5
Synchro Power Snatches (95/65)
Synchro Pull Ups
Rest 4:00
21-15-9
Synchro OHS (95/65)
Synchro Hand Release Push Ups

RX + Bar Muscle Ups/Handstand Push Ups (135/95)

Friday November 29th

“T”
5 rounds for time of:
100-meter sprint
10 squat clean thrusters
15 kettlebell swings
100-meter sprint
Rest 2 minutes

Addie-Jen-bna-crossfit-nashville-mount juliet-crossfit

Thursday November 28th

Holiday Hours:
Thanksgiving Day (November 28th): Closed
Friday November 29th: 8AM, Noon, 3:30, 4:30, 5:30, 6:30 Classes
No 6, 7AM

Thanksgiving Day:
Closed… but here is a home WoD!
30-20-10
Push Ups
Jumping Lunges
Sit Ups
Jumping Squats

Or

5k Run

 

Wednesday November 27th

Holiday Hours:
Thanksgiving Day (November 28th): Closed
Friday November 29th: 8AM, Noon, 3:30, 4:30, 5:30, 6:30 Classes
No 6, 7AM

“Glen”
30 Clean and Jerks(135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Thursday November 26th

Thanksgiving Hours:
Thursday November 28th:
Closed
Friday November 29th:
8AM Only Morning Class
Noon, 3:30, 4:30, 5:30, 6:30 are regular hours.

“Glen”
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees

Tuesday November 26th

Thanksgiving Hours:
Thursday November 28th:
Closed
Friday November 29th:
8AM Only Morning Class
Noon, 3:30, 4:30, 5:30, 6:30 are regular hours.

“Sea Horse”
3 Rounds:
1,600 Meter Bike or 400m Ski
600 Meter Row
100 Double Unders
20 Box Jump Overs (24/20)