Last wod of 2013!

We have one last open gym of 2013 and it’s happening 3-6pm.

And it just happens to be our last wod of 2013! So in honor of that:

As many rounds as possible in 20:13 of:
20 Double unders
13 Burpees
20 Kettlebell swings 24/16
13 Overhead walking lunges 45/25

We’re closed Monday, Tuesday, and Wednesday and are back to normal on Thursday, January 2nd.
Take these last few days to reflect back on all of your accomplishments this year and make some goals for 2014!


Kelly

Hey Tribe! Open gym is from 12-3 tomorrow!!! See ya here!!!

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

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We miss Dabu!!!!


Mariela’s Master Piece!

4 Round for Time

12 Thrusters 95/65

27 Push ups

41 Ballistic Sit-ups

 

Immediate Cash Out

72 Burpees

Open Gym

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Merry Christmas and the Boxing Day WOD!!!!!

MERRY CHRISTMAS OUR DEAR TRIBE!!!!! WE HOPE ALL YOUR WISHES WERE FULFILLED!!!!!!!

Tomorrow is BOXING DAY and the WOD is

CH-Santa-Weight-Lifting-002Cindy’s Got Balls!!!
20 minute AMRAP of
5 Pullups
10 Pushups
15 Wallballs (20/14)

Open Gym is from 9-12! Lorenzo and Mister Britt will be there holding down the fort.


Last day before holidays

We want to thank everybody who showed up on Saturday to donate to the food drive. And there were A LOT of you! Our food tubs are overflowing:

crossfit santa fe food drive

You guys rock. But don’t let that stop you from bringing more- we’re continuing the food drive through January 4th. The more you bring, the more people we help.

In case you missed it, here’s what the schedule looks like going through the new year:

crossfit santa fe holiday schedule

A1x4, A2x3 (no final set of A2)

A1. Front Squat 4×3@32×1, rest 30 xsec (intermediate is same tempo, 4 sets of 5-6 reps, beg is 4 sets of 6-8 reps)
A2. KB Bench Press 31×1; 12-15 reps, rest 90 seconds (same rep scheme & tempo for all levels)

AnA

B. 10 minute AMRAP -5x Front Squats (heavy – from the ground- at 75% of heaviest daily 3 rep – beginners can start from rack as needed or go to KB front Squat),
5x Burpee with double push up & jump over bar, rest 1 minute


Friday Dec 20

A. Deadlift 4×5 reps @2020 (12 min)
Int: 4×6-8 Reps@2020
Beg: 4×10 Reps@2020

Bx3 (10 min)
B1. Strict, Narrow Grip Chin Ups 6-8 reps @31×1 (partner assisted as needed), rest 20 sec
B2. 3×15 GHD Sit Ups, rest 1 min

C. Aer.
10Min AMRAP (12 min)
200 Meter Run,
5x KB Snatch each arm
(from the hang – 5L/5R),
15x V-Ups,
25x Double Unders

Beginners can do DB Push Press, Sit Ups, and Jump Rope Passes as neededphoto (1)


I have a Hang Power Snatch Complex

A. Hang Power Snatch Complex (Psn, BnPP, OHS) :
4 sets of 3x3x3 (12 minutes) – 3 Power Snatch, 3 Behind Neck Push Press, 3 Overhead Squat

Int can go from floor or hang position depending.
Beginners can go from hang or just do behind neck push press into OHS, depending on their ability level

B. 20 Minute EMOM (20)

Alt EMOM:
5x OHS
20x Single Leg Lateral Hops over hurdle or object
5x ADAP HSPU/
20x Back Extensions

Bullet Proof Shoulders Finisher’ (3)
CP

IMG_0155


Wednesday, December 18

Wednesday, December 18pc

Ax5. Power Clean 1.1.1 @ (rest 10 sec between single attempts )
Beginners: Hang Power Clean x 5 reps

B.(AnA = anaerobic) 4x at each, then rotate! – rest 100 seconds between sets (this will make each round exactly 2 min so it’s easy to manage). (24min total class time) meaning do all 4 in a row at that station, then rotate to the next station –

12 sets total in this WOD.
4×20 second Sprint
4×20 sec Row
4×20 sec Toes to bar


Back Squats Rock!!!

A. Back Squat establish a daily 1RM at 30×0 (about 12-15 minutes class time)

B. 85%of 1RM test for max reps at 30×0 – as soon as tempo is broken, set is over (7min)

C. AMRAP in 15 –
200 meter run,
8x Clapping Push Ups (beginner = hand release push Ups)
16x Overhead Walking Lunge Steps (any object – kb/bumper plate, etc),
24x Sit Ups (15 min)

(advanced does each set unbroken & is looking for similar splits at every round – NOT a big fall off – Aer –

Monica Ulibarri and Ivonne Lobo

Monica Ulibarri and Ivonne Lobo


Last week of regular classes of 2013

Thank you to everyone who came to the holiday party last night, we had so much fun! And I gotta tell ya, that was definitely the best/most fun white elephant gift exchange I’ve had the pleasure of MCing to date! A few people got some Caveman Coffee, there were lots of socks out there, but I think the clear winner of the night was Cole, who made away with that amazingly beautiful ‘Joy to the world’ christmas sweater.

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Monday
A. 3 Position Power Snatch x 4 sets, rest ~ 2 minutes per set – High hang, knee, floor (12 min)

(Advanced – Start at Floor, then knee, then high hang, int/beg do better for starting high and then going to the floor)
Beginners: Overhead Squat x5 reps

B. 6 Min AMRAP: 1k Row, remaining time is AMRAP of 5 burpees, 15 double unders

C. Finish withTabata Sit Ups – Low Score:
Beginner goal is to hold 8, intermediate is 12…advanced…push em!



Mobility WOD