WOD December 10, 2019

*6:30pm Gymnastics with Alejandro, Handstand accessory work continued.

*HOLIDAY PARTY DETAILS: 12/14/19 @ 2:30pm Hosted by Garrett Mcdowell @ 1277 Amesti Road, Watsonville. White Elephant Gift exchange (for those who want to participate) Potluck dinner and BBQ, Hot Cider and Cocktails. Plenty of parking on property.

*Holiday Gift Cards available at the front desk for any length of membership.

A.
Strength and Skill:
The Jerk
5×4 @ 70%
*follow each set with 6 dumbbell row per arm
(20 min)

B.
MetCon:
5 rounds
10 deadlift (@ 60% of your new max)
40 double under

WOD December 9, 2019

*6:30pm Powerlifting with Lily, 1st day of new cycle.

*HOLIDAY PARTY DETAILS: 12/14/19 @ 2:30pm Hosted by Garrett Mcdowell @ 1277 Amesti Road, Watsonville. White Elephant Gift exchange (for those who want to participate) Potluck dinner and BBQ, Hot Cider and Cocktails. Plenty of parking on property.

*Holiday Gift Cards available at the front desk for any length of membership. BEST GIFT EVER.

A.
Strength:
Front Squat 6×6 @ 65%
(20 min)

B.
MetCon:
12 min AMRAP
150m run
4 strict pull up
5 strict ring dip
7 Thruster (115/75)

WOD December 8, 2019

*$10 @10am community class
*11-12:30pm Huskie Mash Up

10am WOD:
3 rounds
1:00 push press (45/35)
1:00 rest
1:00 abmat sit ups
1:00 rest
1:00 bodyweight lunges
1:00 rest
1:00 row (cals)
1:00 rest

WOD December 7, 2019

*9am members WOD
*$10 @ 10am Community class, open to all levels!

WOD:
5 rounds for time
15 burpee
20 box jump (24/20)
30 wallball (20/14)

WOD December 6, 2019

CHIPPER FRIDAY!
WOD:
for time
60 kettlebell swing (53/35)
60 front rack lunge (75/55)
60 hand release push up
60 overhead squat (75/55)
60 double under
60 toe2bar
60 cal row/ski/bike

WOD December 5, 2019

*6:30pm Olympic lifting with Buck

A.
Skill/Strength:
#1: Hang squat clean
3×5 @ 65%
#2:Above the knee clean pull
3×5 @ 65%
(18 min cap)

B.
MetCon:
15 min AMRAP
8 Power clean (125/85)
10 HSPU
150m run

WOD December 4, 2019

*6:30pm Yoga Mobility with Emily

A.
Strength and Skill:
Strict Press
3×6 @ 65%
then,
Push or Split Jerk
3×6 @ 65%
(16 min, focus on Quality and precision)

B.
MetCon:
5 rounds
14 Push Press (115/75)
16 Box Jump (24/20)
30 air squat

WOD December 3, 2019

*6:30pm Gymnastics with Alejandro, week 2 of handstand progressions

A.
Gymnastics Strength:
4 rounds for quality
#1: 6 strict pull up (scale up to weighted)
#2: 8 strict ring dip
#3: 2 muscle up (ring/bar/jumping)
#4: 8 strict to2bar
(18 min cap)

B.
MetCon:
CrossFit Games Open WOD 12.1:
7 min AMRAP
Burpees
*must jump and touch a 6 inch target

WOD December 2, 2019

*6:30pm powerlifting, de-load week! new building cycle starts 12/9.

A.
Skill/Strength:
Snatch drill work
#1: Hang squat snatch
3×5 @ 65%
#2 Snatch grip deadlift
3×5 @ 65%
(25 min to complete both)

B.
MetCon:
10 min EMOM
5 power snatch (75/55)
20 double under

WOD December 1, 2019

*$10 @ 10am community workout, open to all levels
*11-12:30am Huskie Mash UP triple wod

10am WOD:
7 rounds
6 Thruster (95/65)
6 burpee over bar
6 pull up
:20 rest