November 28th to 30th, gym closed
December 21st, “12 Days of Xmas” WOD
December 23rd to 25th, gym closed
December 31st, 8am Bootcamp, 9-10am Crossfit
January 1st, gym closed
Strength/Skill
5-3-1-5-3-1
Front Squat
Workout
AMRAP x 8 MINUTES
2-4-6-8…and so on
Front Squat (115/75)
Toes 2 Bar
November 28th to 30th, gym closed
December 21st, “12 Days of Xmas” WOD
December 23rd to 25th, gym closed
December 31st, 8am Bootcamp, 9-10am Crossfit
January 1st, gym closed
Strength/Skill
ON A 14:00 RUNNING CLOCK…
Build to a 2RM Bench Press
Workout
EVERY 2:00 FOR 5 ROUNDS
10 Deficit Push-up*
12 Russian KBS (53/35)
30 Double Unders
*Use DB to create deficit
November 28th to 30th, gym closed
December 21st, “12 Days of Xmas” WOD
December 23rd to 25th, gym closed
December 31st, 8am Bootcamp, 9-10am Crossfit
January 1st, gym closed
Workout
AMRAP x 15 MINUTES*
1 Strict Pull-up
2 Russian KB Swing (70/53)|(53/35)
3 Up-Downs
*Every round, the Strict Pull-Ups go up by 1 rep, the RKBS go up by 2 reps, and the Up-Downs go up by 3 reps.
**Vest optional for workout.
FINISHER
3 SETS
20 Heel Taps Over KB
20 Hollow Rocks
-Rest as Needed b/t Sets-
November 28th to 30th, gym closed
December 21st, “12 Days of Xmas” WOD
December 23rd to 25th, gym closed
December 31st, 8am Bootcamp, 9-10am Crossfit
January 1st, gym closed
Strength/Skill
EXTENDED WARM-UP
ON A 10:00 RUNNING CLOCK…
Build Load & Refine Technique for Workout
Workout
NCFIT BENCHMARK WORKOUT
“THE CALI BEAR”
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)
*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.
COOL DOWN
FOR RECOVERY
3:00 Slow Bike
3:00 Foam Rolling
November 28th to 30th, gym closed
December 21st, “12 Days of Xmas” WOD
December 23rd to 25th, gym closed
December 31st, 8am Bootcamp, 9-10am Crossfit
January 1st, gym closed
Workout
FOR TIME
21-15-12-9-9-12-15-21
Slam Ball (30/20)|(20/15)
Cal Bike
POST WORKOUT SKILL
ON A 12:00 RUNNING CLOCK…
Practice Handstands or Handstand Walk
*Suggested Drills Include…
0-4 Mins – Wall Supported HS, Box Supported Pike Hold, or Wall Walk
4-8 Mins – Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk
8-12 Mins – Free Play / Coach Guidance
