12.09.2014

Announcement #1: We will be closed this Saturday Dec 13th, meaning NO open gym. Instead 11 of your fellow athletes will be competing in the Winter Warzone competition at CrossFit Earned in Merrimack, NH. The competition will run from 8am-3pm. Let’s show them your support by stopping by to cheer them on!

Announcement #2: Bring a Friend/Free Intro Workout for December will be Saturday December 20th @ 10:00AM. Invite your friends/family that are interested. Anyone who is visiting during the holidays is welcome to attend!

Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
:20 Pull-up Bar Hang
7 x ‘American’ KB Swings
10 x Walking Lunges
III. Mobility

Impact/Focus: Weighted & Deadhang Pull-ups
Choose from the options below based on current ability/skill level:
I. Weighted Pull-ups 5-5-3-3-3 (Ascending)
II. Deadhang Pull-ups 5 x 5
IIIa. Negative Pull-ups 5 x 3 (rest :30 then complete set of IIIb.)
IIIb. Ring Rows 5 x 5

Notes: Options I & II are for those who currently have deadhang pull-ups as their current ability. Athletes who have strict deadhang pull-ups are welcome to work on weighted pull-ups. Those who are working towards strict pull-ups will complete supersets of Negative pull-ups followed by Ring Rows after a short :30 rest period.

Post sets/reps/loads to comments.

“Twenty Degrees”
3 Rounds for time of
20 x Calorie Row (Damper Setting 5.5)
20 x ‘American’ KB Swings (24/16)
20 x Box Jumps (24/20)

Notes: This workout is in preparation for the Winter Warzone competition Saturday. Movement standards will be reviewed as usual as a refresher for those who will be competing.

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