Sign up now for our January Familiarization Course!

Featured

Do-something-today-that-your-future-self-will-thank-you-for

Ready to get started on your fitness journey in 2015? Get signed up today for the first step: our CrossFit Familiarization Course! The January class always fills up fast, get a spot while you can! We also offer gift certificates if you’d like to give the class as a gift to a friend. Just sign up here, and send me an email at crossfitmoontown@gmail.com with your address, and I’ll drop the certificate in the mail!

 

Thursday, December 18

Strength/Skill

Weighted Pullup 3-3-2-2-1-1-1

WOD

“Tabata This”
Full Tabata Interval (8 rounds of 20 seconds work followed by 10 seconds rest) of:
Row
Squat
Pullup
Pushup
Situp

*There is one minute rest between each movement. Your score is the sum of the lowest round from each movement. For the row, each calorie is equal to one rep.

Wednesday, December 17

Strength/Skill

EMOM for 4 minutes complete 2 Snatch Press and 2 Snatch Balance
-then-
EMOM for 4 minutes complete 2 Snatch

*There is a one minute transition between the two 4 minute EMOMs to adjust the weight. Increase weight as form allows.

WOD

CrossFit Open “Workout 13.1″ – 17 minute AMRAP of:
40 Burpees
30 Snatch, 75/45lbs
30 Burpees
30 Snatch, 135/75lbs
20 Burpees
30 Snatch, 165/100lbs
10 Burpees
30 Snatch, 210/120lbs

*For this workout, the standard for the burpee requires a 6″ target that you must touch at the top of each rep. Any snatch variant is acceptable as long as each rep starts from the ground and full lockout (hips and arms) is achieved at the top. You must show control at the top of each rep.

Monday, December 15

Strength/Skill

6 minutes for Front Rack mobility
-then-
Every 90 seconds for 8 rounds
Split Jerk 2-2-2-1-1-1-1-1

WOD

“Gwen” – 15-12-9 reps of:
Clean and Jerk

*Use the same weight for each set. No dumping allowed (touch-and-go only). Rest as needed between sets. Power clean is acceptable.

Saturday, December 13

Batman and Robin

Strength/Skill

Setup and Practice

WOD

Partner “Batman and Robin” – 30 minute AMRAP of:

400m Run AND Hang Power Clean&Jerk, 135/95lbs
400m Run AND Back Squat, 135/95lbs
400m Run AND Double Unders
400m Run AND Burpees

*Each partner will take turns at each station completing the 400m run while the other accumulates reps of the corresponding movement. If you make it through all 4 stations before the time cap, then start again at the first station and continue working through until time expires. Each rep is worth one point (except for DUs, where 10 reps equals 1 point; 15 jump-n-touch equals 1 point; and 30 singles equals 1 point).