December 2011

All Classes are cancelled! Have a safe and Happy New Year!

Warm-up: Instructor led agility drills- High knees, butt kickers, karaoke, skips, etc… Max rep double-unders in 2 minutes. Workout: “Jerry” For time: Run 1 mile Row 2K Run 1 mile Reminder: CFHSV will only be having a 9 a.m. class today! All classes on Sunday are cancelled. Have a happy new year!“Covert Mission” from Wasatch CrossFit (UT). 2011 CrossFit Games Marathon on ESPN2 on New Year’s

Workout:“Affiliate Throwdown WOD 4” Complete 1 minute of work at each station accumulating as many reps as possible in the time period. Rest 30 seconds between stations. Station 1: Rope climb 15′ Station 2: Squat Clean 135/95# Station 3: Toes to Bar Station 4: Handstand push-ups Station5: Pistols Post total number of reps accumulated to comments. “Proper

Warm-up: Row 500 Meters 5 Minutes of practice on the Muscle-up transition 3 Rounds: 5 Muscle-up transitions 5 Tricep push ups 5 Dumbbell Squat Clean and Jerk Workout:“Nasty Girls” 3 Rounds for time: 50 Air Squats 7 Muscle-ups 10 Hang Power Clean 135/95# Powerlifting: A1: Clean Grip Deadlift 4 x 2-3 @30×0; Rest 4:00 A2: Close Grip Bench Press 4

Warm-up: 30 Seconds of single-unders/double-unders 30 Seconds rest x 6 3 Rounds: 5 PVC pass throughs 5 Perfect push-ups 5 Floor levers Workout: Hang Power Clean 3-3-3-3-3-3-3 Powerlifting: A. Power Clean. Jerk 3.2 x 4 sets; Rest 5 Minutes B. Squat clean thruster 1 rep @185/135# every 30 seconds for 10 minutes. C. Back Squat 10 reps @68% 1RM x

Warm-up: 3 Rounds: 30 Second Row 30 Second Kettlebell Snatch 30 Second Burpee 30 Second Rest Workout: WOD 1: For time: 25 Chest to bar pull-ups 25 Burpees *if you cannot do CTB then COVP pull ups, if you cannot do pull ups then KBS* Rest 15 Minutes WOD 2:3 Rounds for time: 5 Deadlifts Run men’s weight ranges from

All classes are cancelled today! Have a Merry Christmas and remember to be thankful for all that we have been given!

Warm-up: P1: 40 Single unders P2: Plank Hold Swap P1: 40 Single unders P2: Squat hold Swap P1: 40 Single unders P2: L-sit Hold Swap Workout: 100 Feet Walking Lunges 21 Pull-ups 21 Sit-ups 100 Feet Walking Lunges 18 Pull-ups 18 Sit-ups 100 Feet Walking Lunges 15 Pull-ups 15 Sit-ups 100 Feet Walking Lunges 12 Pull-ups 12 Sit-ups

Warm-up: 40 Single unders 1 Pull up 30 Single unders 2 Pull ups 20 Single unders 3 Pull ups 10 Single Unders 4 Pull ups 5 Single Unders 5 Pull ups Workout:The 12 Days of Christmas! 1 Sumo Deadlift High Pull (75/55) 2 Thrusters (75/55) 3 Push Press (75/55) 4 Power Snatches (75/55) 5 KettleBell Swings (70/55/35) 6

Warm-up: 400m run followed by: Every minute on the minute for 5 minutes of 2 Man Makers Workout: For time: 500 Meter Row 21 Push Press 115/80# 500 Meter row 18 Push Press 115/80# 500 Meter Row 15 Push Press 115/80# 500 Meter Row 12 Push Press 115/80# Post time to comments. Powerlifting: A. Power Snatch- Build to a tough