Background
logo
30
DEC
2016

Saturday December 31, 2016

a) 3x 10 Dumbbell Thruster b) 3x 10 DB squat snatch per arm c) For time 21-15-12-9 unbroken toes to bar sets do not count unless they are unbroken rest as needed betweens sets but workout must be done UB d) 20 min amrap 10 Power clean 135/95lbs 15 box jump 24/20″ 10 OHS...
29
DEC
2016

Friday December 30, 2016

a) Push Jerk Build to a 3RM T&G b) strict press 5×3 c) 10 rounds Row 300m 15 KB swings 24/16 Airdyne 20 cals 10 chest to bar rest 3 mins between rounds The goal is to move faster each round. Start off moderate and end very high! d) 20 min emom L arm hang from rings...
27
DEC
2016

Wednesday December 28, 2016

a) EMOM 10 mins 5 squat clean + jerk 135/95lbs 8 burpee box jumps 24/20 b) EMOM 10 min 5 squat clean 155/105 8 box jumps 30/24″ c) Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls 20/14 90 Double-unders 30 Muscle-ups c) weighted pullups 5×5
27
DEC
2016

Tuesday December 27, 2016

A) Row 300m 30 Ft handstand walk Row 200m 20ft hs walk Row 100m 10 ft handstand walk B) Backsquat 3×5 same weight all sets B2) 20 RM backsquat @50% of your 1RM C) snatch for time 5 reps @ 65% 4 reps @ 70% 3 @ 75% 2 @ 80% 3 @ 75% 4 @ 70% 5 @ 65% D) for time 25 HSPU 25...
23
DEC
2016

Saturday December 24, 2016

Have fun today! Do the 12 days of Christmas at your gym!
22
DEC
2016

Friday December 23, 2016

a) Find a 1RM hang clean b) 3 min amrap 95% intensity 4 rounds Row 50 cal max wallballs rest 3 mins
20
DEC
2016

Wednesday December 21, 2016

a) 3 min 95% intensity 21-15-9 Thrusters 95/65lbs Pullups rest 6 mins 15-9-6 Thrusters 135/95 Chest to bar rest 6 mins 9-6-3 Thrusters 155/105 Bar muscle ups Keep in mind 95% is not 100% Do not blow up on Fran, but do not pussy out, you should pace it out to be almost tied to...
19
DEC
2016

Tuesday December 20, 2016

A) 5×1 Push Press + 1 push jerk B) Row 200 cals rest 10 mins C) 10 min amrap handstand walk 25ft 8 toes to bar overhead walking lunge 25ft 95/65lbs 8 burpees over bar
19
DEC
2016

Cristini Athletics Members Requirements

Cristini Programming is our competitive CrossFit program. If you are an above average CrossFitter and looking to compete in the sport side of CrossFit, then Cristini Programming (CP) is for you. This program will take anywhere from 1-2 hours.There is a list of standards that you...
18
DEC
2016

Monday December 19, 2016

Deload week! a) Power snatch in 3 sets Build to a heavy triple touch and go in 2 sets work down to 65% in 2 sets work to a heavy double touch and go in 2 sets work down to 65% in 2 sets work up to a heavy single b) 21-15-9 thruster 65lbs Rowing cals 15-12-9 power snatch 95/65lbs...