18!

Announcements

Normal Class Schedule Dec 18th-22nd

Longhorn CrossFit – CrossFit

WMG: Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

18 Squat Snatch 75/55 (UNBROKEN)

18 Double Unders

18 Pull Up

18 Double Unders
Redliners 55/35, Jumping Pull Ups

RX + 95/65, Bar Muscle Ups

W: Ground to Overhead (Max Reps in 30 Seconds )

Ground to Overhead

Benchmark Warm Up (Time)

Warm Up (5 Minute Cap)

50 Cochroach

10 Sit Ups

10 Push Ups

100 Double Under

10 High Knees (each leg)

10 Pull Ups

10 Overhead Squats

10 Heel Kicks (each leg)

10 Speed Skater (each leg)

Christmas Wod

Longhorn CrossFit – Open Gym

WGM: Metcon (Time)

60 Cleans 135/95

60 HSPU

60 Renegade Push Ups

400 Individual Jump Rope

40 Snatch 135/95

60 Toes 2 Bar

200 Mountain Climbers

300 Air Squat

60 Shoulder Press 95/65

Bowling

Longhorn CrossFit – CrossFit

MW: Metcon (Time)

Team Bowling

Overhead Squats 95/65
Redliners 75/55

G: Sit-ups (30 sec max reps)

Benchmark Warm Up (Time)

Warm Up (5 Minute Cap)

50 Cochroach

10 Sit Ups

10 Push Ups

100 Double Under

10 High Knees (each leg)

10 Pull Ups

10 Overhead Squats

10 Heel Kicks (each leg)

10 Speed Skater (each leg)

Monostructural

Announcements

Christmas Party Dec 15th!!! Christmas attire

Longhorn CrossFit – CrossFit

MW: Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP

26 Double Unders

200m Run

13 DB Snatch 50/35
Redliners singles, 35/20

13 Unbroken , Alternate hands each round

G: Sit-ups (30 Max Reps)

Day 12

Announcements

Christmas Party Dec 15th!!! Christmas attire

Longhorn CrossFit – CrossFit

WG: 12 Days of Christmas (Time)

1 Power Snatch 95/65

2 HSPU

3 Front Squats 95/65

4 Power Cleans 95/65

5 Pull-Ups

6 Box Jumps 24/20

7 Burpees

8 Wall Balls 20/14

9 Sit-Ups

10 KBS 53/35

11 Deadlifts 95/65

12 Thrusters 95/65

G: Sit-ups (30 sec max reps)

Half way there!

Announcements

Christmas Party Dec 15th!!! Christmas attire

Longhorn CrossFit – CrossFit

GW: Metcon (AMRAP – Reps)

11 Minute AMRAP

11 Push ups

11 Bear complex 95/65

11 Sit Ups
Redliners 75/55

Unbroken 11

G: Sit-ups (30 sec max reps. )

Anchored AB mat

Benchmark Warm Up (Time)

Warm Up (5 Minute Cap)

50 Cochroach

10 Sit Ups

10 Push Ups

100 Double Under

10 High Knees (each leg)

10 Pull Ups

10 Overhead Squats

10 Heel Kicks (each leg)

10 Speed Skater (each leg)

8 is Enough!

Announcements

Christmas Party Dec 15th!!! Christmas attire

Longhorn CrossFit – CrossFit

MWG: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

32 Double Unders

16 Hang Squat Snatch 95/65

8 Burpee
Redliners singles, 75/55

8 rep max

M: Airdyne Calories 30 Sec (Calories)

Max calories in 30 seconds on the airdyne bike

Benchmark Warm Up (Time)

Warm Up (5 Minute Cap)

50 Cochroach

10 Sit Ups

10 Push Ups

100 Double Under

10 High Knees (each leg)

10 Pull Ups

10 Overhead Squats

10 Heel Kicks (each leg)

10 Speed Skater (each leg)

S E V E N S

Announcements

Christmas Party Dec 15th!!! Christmas attire

Longhorn CrossFit – CrossFit

GW: Metcon (Time)

28 Box Jump Overs 24/20

28 Toes to Bar

28 Wall Ball 20/14

28 HSPU

28 Overhead Squat 95/65

28 KB Swing 53/35
25 Minute Cap

M: Airdyne Calories 30 Sec (Calories)

Max calories in 30 seconds on the airdyne bike

Benchmark Warm Up (Time)

Warm Up (5 Minute Cap)

50 Cochroach

10 Sit Ups

10 Push Ups

100 Double Under

10 High Knees (each leg)

10 Pull Ups

10 Overhead Squats

10 Heel Kicks (each leg)

10 Speed Skater (each leg)

On the 6th Day…

Announcements

Christmas Party Dec 15th!!! Christmas attire

Longhorn CrossFit – CrossFit

WG: Metcon (Time)

5 Rounds (30 Minute Cap)

12 Hang Clean 135/95

30 Unbroken Bicycle Crunches

6 C2B Pull Ups
Redliners 95/65, jumping c2b

Rx + 155/115, Bar MU

M: Airdyne Calories 30 Sec (Calories)

Max calories in 30 seconds on the airdyne bike

Benchmark Warm Up (Time)

Warm Up (5 Minute Cap)

50 Cochroach

10 Sit Ups

10 Push Ups

100 Double Under

10 High Knees (each leg)

10 Pull Ups

10 Overhead Squats

10 Heel Kicks (each leg)

10 Speed Skater (each leg)

Day 4

Announcements

Christmas Party Dec 15th!!! Christmas attire

Longhorn CrossFit – CrossFit

GW: Metcon (Time)

4 Rounds (25 Min)

16 Pull Ups

16 J-Hawks 45/25

16 Deadlifts 135/95
You must break every 4th rep.

Redliners 35/15, 95/65

M: Airdyne Calories 30 Sec (Calories)

Max calories in 30 seconds on the airdyne bike

Benchmark Warm Up (Time)

Warm Up (5 Minute Cap)

50 Cochroach

10 Sit Ups

10 Push Ups

100 Double Under

10 High Knees (each leg)

10 Pull Ups

10 Overhead Squats

10 Heel Kicks (each leg)

10 Speed Skater (each leg)