Karen – Benchmark Workout

Karen – Benchmark Workout

Nov 16, 2017

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HOLLY JOLLY TEAM CHALLENGE

* Teams of 4

* Kick-off Paleo/Macro Seminar

* Rule Book

* Online Food Logging

* Personal Coach

* At Home Workouts

*Extra Challenges for points

* Get Lean while others are packing on the pounds

IMPORTANT DATES

November 18th

10:30am – Nutrition Seminar & Packet Pickup

November 20th

1st Day of HJ9

December 30th

9:30am – Holly Jolly IX Finale

Get signed up!!

REGISTER

Thursday Workouts

Skill

Jerk Dip + Split Jerk (2+1)

6 rounds

2 Jerk Dips and 1 Split Jerk

 

Strength

Barbell Row 4×5
5-5-5-5
 

Wod

For time: 
150 Wall-ball Shots
 

Madmobi

Knee on the wall
roll quads
roll calves
stretch calves
press ups

Monkey Jumps & 3 Rounds

Monkey Jumps & 3 Rounds

Nov 15, 2017

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HOLLY JOLLY TEAM CHALLENGE

* Teams of 4

* Kick-off Paleo/Macro Seminar

* Rule Book

* Online Food Logging

* Personal Coach

* At Home Workouts

*Extra Challenges for points

* Get Lean while others are packing on the pounds

IMPORTANT DATES

November 18th

10:30am – Nutrition Seminar & Packet Pickup

November 20th

1st Day of HJ9

December 30th

9:30am – Holly Jolly IX Finale

Get signed up!!

REGISTER

 

Wednesday Wods

Skill

Monkey Jumps
Practice Monkey Jumps based on skill level
1 monkey jump = 
1 toe to bar
1 chest to bar 
1 bar muscle up performed in on continuous sequence without coming off of the bar
 

Wod

3 Rounds For Time – Row/Kb/Du
500m row
15 KB Swings `1.5/1.0
35 Double unders
 

Madmobi

Trigger point pecs
Shoulder bully
roll calves
stretch calves
thoracic extension

 

Handstand Holds & Push ups

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COMING SOON

HOLLY JOLLY IX Challenge

What is Holly Jolly?

* Team Challenge involving CrossFit workouts and points for good nutrition

* You will get great results, lose inches and gain muscle DURING the Holidays!

* Set GOALS for 2018 that you never thought possible

* Commitment to eating PALEO or Following a MACRO plan

* Commitment to LOGGING Food and Workouts

* Commitment to AT HOME workouts

* Commitment to your TEAMMATES

*Commitment to FINALE on December 3oth

*Commitment to having FUN

This is our 9th year hosting this AMAZING and FUN Team challenge to help keep you on track with your diet and fitness during the Holiday Season!

* Teams of 4

* Kick-off Paleo/Macro Seminar

* Rule Book

* Online Food Logging

* Personal Coach

* At Home Workouts

*Extra Challenges for points

* Get Lean while others are packing on the pounds

IMPORTANT DATES

November 18th

10:30am – Nutrition Seminar & Packet Pickup

November 20th

1st Day of HJ9

December 30th

9:30am – Holly Jolly IX Finale

REGISTER

Tuesday, November 14, 2017
 
Skill
HANDSTAND HOLD
 
HANDSTAND PUSH UP TECHINQUE, SKILL AND STRENGTH
5-10 minutes working skill or strength
 
wod
HANG CLEANS/BURPEE BOX JUMP OVERS/HSPU
30 Hang Cleans 75/55
30 Burpee Box Jump Overs 24/20
30 Handstand Push ups
 
Madmobi
Knee on the Wall
Hamstring up and over
Roll Calves
Press ups
Pigeon