Warmup: Jumprope 2 minutes, Squat prep/mobility, Burgener warmup
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Partner WOD: 
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Partner #1 starts when clock begins which will give Partner #1 exactly 7 minutes to complete as many reps as possible of 7 Sit Ups and 14 PVC Overhead Squats. When the 7 minutes is up Partner #1 moves onto station #2 for an additional 7 minutes of max reps of 7 Hanging Power Snatch and 14 Double Unders. Partner #2 will be trailing Partner #1 at the station behind in sequential order. At the conclusion of all 3 Stations both partners will add up total reps and total calories on rower which will be that teams score.

On a 21 Minute Clock (This is per athlete...so overall...28 minutes)

Workout #1 begins at 00:00
7 Minute AMRAP
7 Sit Ups
14 PVC Overhead Squats
Workout #2 begins at 7:00
7 Minute AMRAP
7 Hanging Power Snatch 95M/65W
14 Double Unders or 35 Singles
Workout #3 begins at 14:00
Max Calorie Row for 7 minutes
Time is up at 21:00

Alright...who will be in town, able and wants to WOD on New Years Day? 

How about 8 AM, 9 AM and 10 AM?  I would hope most of you can drag yourselves out of bed by those hours.  Cory will be there for a 3 and 4 Pm class in the afternoon. 

Warm Up: 500 M row, mobility...ham string prep for DL's and Burgener warmup
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Wendler Cycle 2, Week 2 Deadlift
Warm up lifts then 70%x3, 80%x3, 90%x3 PLUS, 55%x10
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10 Round  EMOM of Power Snatch 10 sets x 3 reps @ 55%
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WOD (12 Minute Cap)
Rx and Advanced Masters
21 Dead Lifts 225M/135W
21 Box Jumps 30 inch
15 Dead Lifts 275M/185W
15 Box Jumps 30 inch
9 Dead Lifts 315M/225W
9 Box Jumps 30 inch
(Scaled weights will be on the board tomorrow.) 

Do not be late.  Come early...the WODS will start at 15 after the hour. 

Warm Up:  500 M Row, Front Rack position mobility, Squat mobility, high step length of room twice...butt kicks the length of the room twice.  Lighter weight cleans than you're going to do for the WOD (15 minutes for warmup )
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WOD "S":  30 Minute Sequence of events
Workout #1 – begins at 00:00
3 RFT of:
10 Power Clean 135M/95W
200 Yard Shuttle Run, 50 Yards there and back twice ( I will mark it, you will run to this mark and back to the door, twice)
Workout #2 – begins at 10:00
3 Rounds for time
1 Rope Climb or 10 Push Ups
20 Push Ups
25 Sit Ups
30 Air Squats
Workout #3 – begins at 20:00
Run 1 mile for time.

How much rest/recovery you get before the succeeding WODs solely depends upon how quickly you finish the prior WOD. 

Warm Up: Jump rope skills - 5 minutes, shoulder mobility, handstand holds
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Strength:  Wendler Cycle 2, Week 2 Strict Press
Warmup lifts then -- 70%x3, 80%x3, 90%x3 or more, 55%x10
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10 Round EMOM -- Push Jerks 10 sets x 3 reps @ 55%
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WOD:  12 Minute AMRAP
10 Chest to Overhead (anyway...anyhow) 95M/65W – NO RACK, MUST CLEAN
5 Handstand Push Ups or 15 Hand Release Push Ups

Tomorrow is a scheduled off day.  I have Continuing Ed (Real Estate) to take care of most of the day tomorrow.  Cory will post and or use Remind 101 to let you all know if he's going in some time in the afternoon.  See you all Friday. 

Off day today of course...Merry Christmas everyone.

Well...it would appear I lied when I said we'd be closed tomorrow...Christmas Eve.  Cory says he'll go in at 8 for anyone wanting to catch up on anything so I guess I'll be there at 9 to give you all a 2 hour window.  Nothing scheduled/programmed...just open gym.  Some of you took advantage of that today.  Mike Gibson for instance...shockingly got to where he was linking DU's.   I guess that means he does still have something on #2 son.  Ashley Fendley got her free handstand pushup...much to her surprise. 

If anyone is looking to wipe themselves out...might I suggest the "12 Days of Christmas."  Yes, it's done just like the song.  Thanks Jennifer Fore and CF Wicked.

12 DAYS OF CHRISTMAS

1 Power Clean (135/95)

2 Sprint to island

3 Push Jerk (135/95)

4 Burpees

5 HSPU

6 DB Squat Clean (40/30)

7 Pull ups

8 DB Lunges (4/30)

9 Hang Power Clean (135/95)

10 Box Jump (24/20)

11 Toes to Bar

12 Muscle Ups

Normally and off day as you all know...but...Open Gym today 11, 12 and 1 PM.  Come on in and work on what you want...catch up on a Wendler lift...do yesterdays wonderful, fun WOD if you missed it...or simply do mobility and work on some skills.  Of course...there's always watching and cheering Cory on as he does his birthday Pukies!!! 

Shockingly or not so shockingly...we all survived the Mayan Apocalypse of 12/21/2012.  However, will you all survive the following?

Warmup:  Mobility and light loads of the movements you'll be doing in the WOD. 
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Power Clean:  2012 pounds Male
                           1222 pounds Female
*You can use as much weight with as few of reps or as little weight with however many reps it takes to reach your required weight total. 

Then rest 3 minutes.
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Wod:  5 Rounds for Time:
12 Thrusters 95/65
22 Toes to Rings
12 Pullups
22 Burpees
12 Deadlifts 95/65
22 Double Unders

Then rest 5 minutes
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Cash Out:  2012 Meter Row
                               or
                      1222 Meter Run
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Lot's of mobility and stretching...that's an order!!!!

--- CrossFit Hot Springs...striving on a daily basis to prepare ourselves for the Zombie Apocalypse...Mayan Prophecy or no Mayan Prophecy!