Good bye 2015


CrossFit Altius – CrossFit

(No Measure)

Coaches Choice

Metcon (3 Rounds for time)

4rds:

35 cal row – Men, 25 cal row – Women

*rest 3 min between each

Squat, jump, repeat.


CrossFit Altius – CrossFit

(No Measure)

Coaches Choice

Metcon (Time)

For Time:

30 Thrusters, 95/65 (RX+) 75/45 (RX)

90 Double unders (RX+) 200 singles (RX)

20 Thrusters

60 Double unders (140 singles)

10 Thrusters

30 Double unders (80 singles)

Barbell Row (Overhand Clean grip, 3×10)

Tuesday


CrossFit Altius – CrossFit

(No Measure)

Coaches Choice

Snatch (5×1, heavy across. Any snatch)

Metcon (Time)

5 RFT:

10 Jerks, 115/85 (RX+) 95/65 (RX)

10 TTB (RX+) v ups (RX)

10 Burpees

Monday


CrossFit Altius – CrossFit

(No Measure)

Coaches Choice

Front Squat (3×3, 80%)

Metcon (Time)

For Time:

2000m row

50 OH alternating plate lunges 45/25 (RX+) 25/15 (RX)

30 hang power cleans 135/95 (RX+) 95/65 (RX)

12 Days of Christmas


CrossFit Altius – CrossFit

(No Measure)

Coaches Choice

Metcon (Time)

For Time: 45 min cap

1 Clean and Jerk 115/75 Rx+ 95/65 Rx

2 Burpees

3 C2B Rx+ Pull-up Rx

4 KB Swings 70/53 Rx+ 53/35 Rx

5 Ring Dips Rx+ Push Ups Rx

6 Ab-Mat Sit-Ups

7 Thrusters 115/75 Rx+ 95/65 Rx

8 KB SDHP 70/53 Rx+ 53/35 Rx

9 Walking Lunges

10 Wall Balls 20/14

11 Box Jumps 24/20

12 Power Snatch 115/75 Rx+ 95/65 Rx

*Choose a weight that you can do all the way through on the barbell movements and the KB movements. Do not mix Rx+ and Rx on this one. Pick it and stick with it.

*You will go through this just like the song. Sing it in your head and it will make sense. You will finish on a single Clean and Jerk!

Merry Christmas FitFam!!!!

Hump Day


CrossFit Altius – CrossFit

(No Measure)

Coaches Choice

Metcon (Time)

On a running clock:

75 double unders (RX+) 150 singles (RX)

then;

5rds:

5 deadlifts 255/185 (RX+) 205/135 (RX)

15 wall balls (20/14)

20 ABMATs

then;

75 double unders (150 singles)

Here comes the Lactic Acid….


CrossFit Altius – CrossFit

(No Measure)

Coaches Choice

Metcon (Time)

21-15-9

Thruster (RX+) 95/65 (RX) 65/45

Med Ball Slam (30/20)

KBS (RX+) 70/53 (RX) 53/35

Metcon (Weight)

EMOM 5 min:

Power clean + hang squat clean (RX+) hang power clean (RX)

Monday


CrossFit Altius – CrossFit

(No Measure)

Coaches Choice

Back Squat (4×4, 75%)

Metcon (Calories)

A. EMOMx8:

Odd: 15/12 (RX+) 12/10 (RX) Calorie Row

Even: C2B x 7 (RX+) pull up (RX)

Rest 2 minutes

B. EMOMx8:

Odd: 15/12 (RX+) 12/10 (RX) Calorie Row

Even: 7 burpee box jumps (24/20)

Saturday!!!


CrossFit Altius – CrossFit

(No Measure)

Athletes choice…..HA!!! Chuck you lose.

Just kidding……400m run, go.

Metcon (Time)

4 RFT:

400m Run

20 Burpees

15 Jerks, 135/95 (RX+) 95/65 (RX)

TGIF


CrossFit Altius – CrossFit

Shoulder Press (Work up to a heavy double)

Metcon (Time)

5rds

15 box jump overs 24/20 (RX+) step overs (RX)

7 clean and jerks 135/95 (RX+) 95/65 (RX)

35 double unders (RX+) 90 singles (RX)