 Noon Class Only
Strength: Shoulder Press 6-6-6-AMAP @ 75% Met Con "Erin" Five rounds for time of: 15 reps Dumbbells split clean (40/30) 21 Pull-ups Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine. Happy 2015 to all our CrossFit Elgin Family! It is an honour to Coach such an amazing group of people! A special thank you to Keith, Adam, Daryl, Brodi & Nicki! Your coaching and encouragement transforms people's lives every day! THANK YOU!
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 Strength
Front Squat 6– 6 – 6 – AMAP @ 75% 1RM MetCon: “Moon” Seven rounds of: ▪ 10 reps Left arm Dumbbell Hang Split Snatch (40/30) ▪ 15 ft Rope Climb, 1 ascent ▪ 10 reps Left arm Dumbbell Hang Split Snatch (40/30) ▪ 15 ft Rope Climb, 1 ascent Alternate feet in the split snatch sets. U.S. Army Specialist Christopher Moon, 20, of Tucson, AZ, assigned to 2d Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his parents Marsha and Brian and sister Sunday. Strength: Strict weighted pull ups 3-3-3-3-3 Metcon: Choice of:
 Strength:
Back Squat 6-6-6- AMAP @ 80% MetCon: "The Seven" Seven rounds of: • 7 Handstand push-ups • 7 Thrusters (135/95) • 7 Knees to elbows • 7 Deadlift (245/165) • 7 Burpees • 7 Kettlebell swings, (75/55) • 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.  Boxing Day - Noon Class Only!
Strength: Deadlift 8-8-8-AMAP @ 70% MetCon: "LOREDO" Six rounds of: • 24 Squats • 24 Push-ups • 24 Walking lunge steps • Run 400 meters U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.  Strength: Back Squat 8– 8 – 8 – AMAP @ 70% 1RM MetCon 1: “Santa’s Sleigh Ride” Carry 5 Heavy bags 50m Push Sled (225/155) 50m Pull Sled (225/155) 50m MetCon 2: “Snow Ball Fight” 30 Wall Balls (30/20#) 30 Push Ups (feet on Ball) 30 Med Ball Shoulder Cleans (30/20#) Christmas Week Hours:
Monday & Tuesday: Regular Hours Wednesday (Christmas Eve): 6,7,9, Noon & 4PM Thursday (Christmas): Closed Friday (Boxing Day): Noon only Saturday: Regular Hours  Inverse Tabata
RX: Strict Pull Ups C2B Pull Ups Bar Muscle Ups Recreational: Ring Rows Kipping Pull Ups Strict Pull Ups MetCon: 21-15-9-15-21 Power Cleans, 135/95 Push ups 40 Double Unders After each round Strength Class: Touch & Go Power Snatch 5-5-5-5-5  Strength:
Push Press 8-8-8- AMAP @70% MetCon: Teams of 2 (1 athletes works at a time) 100 Cal Row 100 Box Jumps Overs, (24/20) 100 Deadlifts, (225/155) 100 Wall Balls, (20/14) 100 Ring Dips 100 Wall Balls, (20/14) 100 Deadlifts, (225/155) 100 Box Jumps Overs, (24/20) 100 Cal Row  Strength
Deadlift 10 – 10 – 10 – AMAP @ 60% 1RM Complete as many rounds as possible in 20 minutes of: 10 chest-to-bar pull-ups 20 reps back squat (95/65) 30 double-unders  Strength:
15:00 EMOM 5:00 1 Rep High Hang Snatch 5:00 1 Rep Low Hang Snatch 5:00 1 Rep Full Snatch MetCon: 12:00 AMRAP 3- Deadlift (95/65) 6-Hang Power Snatch (95/65) 9- Burpee Toes to Bar Strength Class: Sled Seated Pull Find Max weight 20m in under :20 Sled Push Find Max weight 20m in under :20 |
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