Wednesday will be the legendary 12 Days of Christmas WOD. CrossFit Lando – Canal Park might get their own special version that fits the facility better. It will be just as nasty, just as fun, and just as good a send off before the holiday. 

 

Class caps will be extended to 15 for all classes at Canal Park for Wednesday

 

The schedule for the upcoming 2 weeks is below. Unless otherwise noted, whatever is listed stands for both locations.

 

 

2015 HOLIDAY SCHEDULE FOR CROSSFIT LANDO (BOTH LOCATIONS)

 

 

Monday, December 21 : Regular Schedule
Tuesday, December 22 : Regular Schedule

 

Wednesday, December 23 : No 630pm Class

 

Thursday, December 24 (Christmas Eve) : Closed
Friday, December 25 (Christmas Day!!!): Closed
Saturday, December 26 : Closed

 

Sunday, December 27 : 10am and 11am at BOTH locations

 

Monday, December 28: Closed
Tuesday ,December 29 : Closed

 

Wednesday, December 30: Full Schedule
Thursday, December 31 (New Year’s Eve) : Full Schedule BUT possible adapted evening classe

 

Friday, January 1 (New Year’s Day) : Closed

Saturday, January 2  : Full Schedule

 

 

 

TUESDAY 

 

Strength : Press

 

3-3-3-3-3

 

 

WOD : Snatching and Pulling “The Chief”

 

5 Rounds, each round 3:00 with 1:00 rest after
3 Hang Power Snatch 115/75
6 Pull-Ups
9 Air Squats

 

– “The Chief” has different movements but similar style, however is scored for only full rounds. This allows for time to sit around and rest since you don’t usually want to start a round if you have no chance of finishing. This drives me crazy. Therefore, you will add your extra reps together as just one lump sum at the end and not regard it as work towards a round. 

 

Example : Each round has 18 reps. If you get 2 rounds + 10 reps each round you will have 50 reps left over. Rather than add that as 2 more rounds to your 10 (2 each of the 5 rounds) with change left over, just record your score as 10 rounds + 50 reps. Therefore every single rep truly does count!

 

 

The Program

 

WARMUP: Done during class warmup. Get to work ASAP at the start of class. Once class gets to strength time you must join them regardless of where you are. Be aware of where your coach is during class and keep quiet/respectful. If they are instructing and need the class’ attention please be quiet and DON’T drop bars. 

 

– Program warmups will be happening more often but should only be done by people truly working with The Program consistently past and/or present. This is not just something to jump into when you want to. If you are following The Program then you should do these warmups always when they are written in.

 

a. Hang Clean Work
Hang Power Clean + Hang Squat Clean, 205/135
– 20s on, 20s off, 3 rounds consecutively then rest for 1 full minute. Then 15 seconds on/off for 3 rounds with 1 minute rest, then 12 seconds for 3 rounds. During resting intervals the bar must stay on the shoulders. Bar can only drop during 1 minute rest.

 

b. HS Walk
30s on, 30s off, 3 rounds of all 4 directions. 

 

-Forward
-Backward
-Sideways (left)
-Sideways (right)

 

– max distance, go same direction entire 30s. Go right down the list 3 times.

 

c. 3m Max DUs

 

1. Strength and WOD once class gets to press

 

2. Snatch
3×3, tng, max 185/125

 

then 20 squat snatch 200/130#