December 2011

Altamont

 WOD 12/30/11 Push Press 3-3-3-3-3 All sets at 75-85% of your max   3 Rounds: 10 Hang Clean Thrusters (45/30 DB’s) 10 Burpees 50 Double Unders   January 2-13 we will have a free class

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Oh My Guh

 WOD 12/29/11 “Pyramid Double Helen” – From the 2010 CrossFit Games 1200m Run 63 KB Swings (55/35) 36 Pull-Ups 800m Run 42 KB Swings (55/35) 24 Pull-Ups 400m Run 21 KB Swings (55/35) 12 Pull-Ups

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The Bridge

 WOD 12/28/11 Back Squats 3-3-3-3-3 All sets at 75-85% of your max   50 Back Squats (body weight) As Fast as possible; start from racks. At the beginning of every minute complete 5 burpees. 10

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Swarm

 WOD 12/27/11 Skill Work: Spend 5 minutes working on each of the following movements Toes To Bar Kipping Pull-Ups   10 Rounds: 3 Clean & Jerks (155/105) 10 Wall Ball (20/14)     January 2-13

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H.A.M.

 WOD 12/26/11 Front Squat 5-5-5-5-5  All sets at 70-80% of your 1 rep max   Met-Con will be coaches choice today   January 2-13 we will have a free class at 11am Monday-Saturday and at

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Merry Christmas CFB!

WOD 12/23/11 Press 5-5-5-5-5  All sets at roughly the same weight (65-75% of your max) Keep rest between sets under 2 minutes.   AMRAP in 12: 15 KB swings (55/35) 5-10-15-20m Shuttle run   We

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Just A Normal Christmas Card

 WOD 12/22/11 Snatch – Find your 1 rep max. Get in at least 5 heavy reps   AMRAP in 9 Minutes: 5 Overhead Squats (50-60% of your max) 200m Run Cool Down: One set of

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New Year Special

For the first two weeks of January we will be offering two free classes Monday thru Friday at 11am and 8pm (Except on Fridays we will only have the 11am). We will also have our

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Candle In The Window

 WOD 12/21/11 Deadlift 5-3-3-1-1-1   10! Goblet Squats (Heavy) Dead Hang Pull-Ups   Cash Out: 800m Run   We will be closed Christmas Eve and Christmas Day.  On December 23 we will have no 6pm

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Rockin’ Around The Christmas Tree

 WOD 12/20/11 Power Clean – 5 Sets of 2 at 80-90% of your max. “Power” denotes that you catch the bar above parallel in the squat.   3 Rounds: 3 Hang Power Cleans (75% of

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