VISABILITY // 12|14|17

The tree is up at the gym. Take an ornament or even a gift card would be awesome.

Hopefully you’ll bring your family & join us to wrap & have cookies Monday night. 

 

strength | skill

shoulder press 10, 8, 6, 4, 2

 

wod | VISABILITY

12 min amrap of:

25 pullups

50 hand release push ups

100 ohs #45 / #35

50 situps

25 kte

 

Posted in WOD

JUNIPER // 12|12|17

I am still working on the details (sizes, specific needs & wants) for our family we are helping. Until then, I have added some “generic” tags to the tree for you to pick from. Just use your best judgment until I have more info.

If you would like to contribute, but don’t want to get specific, a gift card is always welcome!! Even things like movie tickets or tickets to ice skate would make them so happy.

ALL GIFTS NEED TO BE AT THE GYM BY 7PM MONDAY, DECEMBER 18TH.

I am still planning to send an email & post here when I have more info.

strength | skill

Three sets of:
1a. Back Squat 3×8 @ 30X1
Rest 1 min
1b. Nose-to-Wall Handstand Hold x 45sec
Rest 1 min
1c. Side Planks x 30 seconds each side
Rest 1 min

wod | JUNIPER

2 rounds for time:

75 air squats

50 burpees

25 HSPU

 

 

Posted in WOD

SHAZAM // 12|11|17

I am still waiting for the list of SPECIFICS for the family we are helping this Christmas. If I don’t have it by noon Monday, I’ll start by adding generics for those of you who can’t wait & I’ll get you specifics when I have them.

I’ll send an email + post here & at the gym as SOON as I know more.

We would love to have you & your family join us MONDAY, DECEMBER 18th to wrap & deliver the gifts. If you haven’t joined us before, I hope you can this year – it will make your Christmas heart burst!! We will have cookies & Christmas music & be done by 8:00.

If you can’t make it, but want to help, please have your gift to the gym NO LATER than Monday, December 18th at 7pm.

 

strength | skill

3 position power snatch: floor, above the knee, pockets.

Complete 10 times, adding weight as possible

 

wod | SHAZAM

 

3 rounds for time of:

100 DU’s

12 power snatch #115 / #75

6 burpee chest to bar

Posted in WOD

KNITTED // 12|8|17

 

strength | skill

Tabata back squat #95 / #65

Rest 1 minute

Tabata L-sit

Rest 1 minute

Tabata ring rows

Rest 1 minute

Tabata handstand hold

Rest 1 minute

Tabata row

 

wod | KNITTED

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:

6 Hang Squat Cleans #135 / #95

12 Box Jumps 24″/20″

Posted in WOD

BOUNTEOUS // 12|7|17

Each year we (our CrossFit Vapor family) sponsor a family in need & we hope to have you all join us again this year!! I have received the information for a family in need from Monica Cox, the counselor at Heber Valley Elementary School, whom I coordinate with every year. I will have ALL the information to you by Monday on needs, sizes, etc. I will send an email + post it online (here) & at the gym.

We will have a gift wrapping & delivery party MONDAY, DECEMBER 18TH at 7pm.  Families are invited. 

strength | skill

6 sets of pwr cleans x 1.1.1 (10 seconds between singles)

 

wod | BOUNTEOUS

5 rounds for time of:

15 power cleans #165 / #115

50 double-unders

1 rope climb

Posted in WOD

FREIGHT TRAIN // 12|5|17

 

PUSH PLAY to see one of our new videos!! Share it if you want 🙂

strength | skill

1a. Deadlift 3×10 (use as a warmup)

1b. Hollow rock hold 45 sec.

 

strength | skill

Every 6 min for 36 min (6 sets) As fast as possible of:

10 ball slams  #30 / #25

10 sandbag over shoulder #150 / #100

10 Burpee Box Jump Overs 24″/20″

Posted in WOD

ADVOCARE // 12|4|17

 

Matt Cernyar will be in ALL of the classes tomorrow to offer info & samples of ADVOCARE! Here is his website if you want to do a little research of your own. http://advocareone.com

strength | skill

Thruster.  Take 12 min to build to a heavy triple.

 

wod | ADVOCARE

20 min amrap of:

20 thrusters #95 / #65

20 bar facing burpees

20 CTB pullups

Posted in WOD