CrossFit Brigade – CrossFit
Upcoming December Events:
12/9 – Naughty or Nice Toy Drive Event from 9am – 11am. Sign up for a heat, bring an unwrapped toy (not required), and wod with us. See FB event page for more info.
12/16 – Brigade Cocktail Christmas Party. Food/Dessert/ sign up sheet is posted. Sign up, bring a dish, and let’s hang out in normal clothes. 7pm at the Murchison’s. See FB event page for more info.
12/23 – 12 Days of Christmas Wod. If you’ve never done it, you gotta do it. If you’ve done it, do it again!
Can Openers & Leaning Quad Stretch
Forward Lunges & Side Lunges
Cherrypickers & Torso Twists
High Knees & Buttkickers
Toysoldiers & Inchworms
Air Squats & Leg Swings
Lat Activations & Hollow/Arch Swings
Arm Circles & Up/Back/Overs
Forearm Stretches (fingers up/fingers down)
Back Squat (Max Reps in Time Domains)
Max Reps in :15 seconds @ 135/95
Max Reps in :30 seconds @ 185/135
Max Reps in :45 seconds @ 225/155
Rest 3:15 between rounds.
Record final weight and reps for score, but put other reps and weights in the comment section.
Johnny (CFNE) (Time)
400 Meter Run
19 Toes to Bar
7 Hang Power Snatches (135/95)
400 Meter Run
Mobility for Lower Half (No Measure)
1 Min Foam Roll Each: Hip Flexors, Glutes, Quads, Sides of Legs
Then 1 Minute Holds of Pigeon, Couch Stretch, Straddle and Supported Bridge
Endurance Needs (Time)
4 sets 4x400m run/row.
1:1 work:rest ratio
3 minutes rest between sets.
I.e 1:00 minute 400m run, rest 1:00. After 4th 400m that is 1 set will rest 3 minutes before starting the next set.
Explosive Needs (Time)
10x50ft (25 push/25 pull) 1/3 body weight sled push/pull.
Rest 2-3 minutes between sets
The sled is 65 lbs and the weight of sled should be accounted for if loading additional weight.
8x200m sprints rest :90 minutes between sets
10x:10 hill sprints alternating forward and backwards. Rest 1-2 minutes between sets.
Run sprints in a straight line or preferably at a track. Also it is a lot more fun with friends.