**Pyro Christmas gift exchange**. Come to the 9am or 10am class and bring a gift wrapped wod. Your workout should be simple, around 10min and fun. Something like a 8min AMRAP of “Cindy” would be good for example. Easy to scale and doesn’t require a million piece of equipment. The rules are simple. We’ll do a draw, when your name comes out you can pick a gift under the Christmas three or take somebody else’s gift. If you decide to open your gift you have to keep it and you can only trade once.
Pyro will be closed on Christmas day.
There will be a special boxing day workout on Tuesday December 26th. Classes at 9am, 10am and open gym at 11am.
The squat program will be on Wednesday and Friday.
The Christmas gift exchange is December 24th at 9 and 10. Don’t forget your gift wrapped wod. See you all there!!
Gymnastics
12min EMOM alt min
3 false grip ring chest to bar pull ups
3 ring muscle up transitions
3 strict ring dips
Note: Ring pull ups can be ring rows, muscle transitions can be with feet on the ground or bands, ring dips can be the bands as well. Let work at it, make it challenging
Conditioning
Not for time:
60ft handstand walk
50 pistols
40 pull ups
30 handstand push ups
20 strict knees to elbows
10 pull overs
Weightlifting
Snatch
1-1-1-1-1-1
Clean and jerk
1-1-1-1-1-1
Push press
3-3-3
Acc work
GHD sit ups
10-10-10
Back extensions
15-15-15
Firebreathers
“KEV”
26min AMRAP
6 deadlifts 315/225 (each)
9 synchronized bar facing burpees
55ft partner barbell carry
Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces. Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees. He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends.
CrossFit games open 12.2
10min AMRAP
30 snatch 75/45
30 snatch 135/75
30 snatch 165/100
Max snatch 210/120
Scaled
30 snatch 75/45
30 snatch 95/65
30 snatch 115/85
Max snatch 135/95
Reminder: Join us Sunday December 24th at 0900 and 1000 for the Pyro wod gift exchange. Don’t forget to bring your wrapped wod box!
Strength
Jerk
3-3-3-3-3
METCON
8min AMRAP
5 shoulder to overhead @60% of heaviest triple jerk
10 toes to bar
Note: Score is the combination of your heaviest triple and score in the AMRAP. Ex: 175lbs in jerk, 75 reps in AMRAP= 250
WEIGHTLIFTING
Clean and jerk skills work primer
Cleans
3-3-3-3-3
Clean pulls on a riser @100% of 1RM clean and jerk
4-4-4
Acc work
Dumbbells press
5-5-5
Dumbbells bent over row (per side)
10-10-10
Weighted hip extensions
10-10-10
Strength
Squat cycle W5D2
6 sets
3 front squats
6 back squats
@72%
Coach note: We’ll be past halfway, almost there, hang tight, it’s gonna be worth it
METCON
For time:
50-40-30-20-10
Double unders
5-4-3-2-1
Ring muscle ups
Challenge: All unbroken!
Scaled
50-40-30-20-10
Single unders
5-4-3-2-1
Banded pull ups (challenging)
If scaling, you shouldn’t be able to do all the reps unbroken, it must be challenging so that you have to break to doubles or even singles.
Pyro Christmas WOD exchange is Sunday December 24th at 9 and 10. Write down a workout on a piece of paper, put it in a box, wrap it and bring it to Pyro at one of the classes. We’ll draw names randomly, you get to pick a box and unwrap it. You could also just pick a box and exchange it with somebody that picked before you. Then once everybody got their WOD we’re all going to do it together. That might be a logistical nightmare but it’s gonna be all for fun!! Pyro feels really generous this year and will be giving away a lot of WODs haha
Strength
Power clean (not touch and go)
3-3-3-3-3
Aim for the same as last week or above
METCON
For time:
30 handstand push ups
30 box jumps 30/24
30 chest to bar pull ups
30 kettlebell swings 70/53
Weightlifting
Snatch skill work primer (warm up and technique)
Power snatch (not touch and go)
3-3-3-3-3
Snatch (not touch and go)
3-3-3-3-3
Note: For both the power snatch and the snatch, do not max out, reinforce proper mechanic. Aim for a 85-90% of 1RM
Snatch pull on a riser @100% of 1RM snatch
4-4-4
3 sets
5 snatch push press + 1 overhead squat
Acc work
GHD sit ups
10-10-10
Hip extensions
15-15-15
For time:
21-15-9
Dumbbell thrusters 50/35
Cals air bike
Pyro WOD exchange Sunday December 24th at 9 and 10. Come up with a workout, put it in a box, wrap it and bring it over. We’ll draw names randomly and you’ll get to choose between picking a new box under the tree or exchanging with somebody that picked before you. Then we get to do the workouts after. Workout need to be short, fun and creative. This is going to be super fun!!
Pyro holiday hours:
Monday December 25th, closed (rest day)
Tuesday December 26th, 9am, 10am classes and 11am open gym (Special boxing day WOD for the classes)
Sunday December 31st, 9am, 10am classes and 11am open gym
Monday January 1st, closed (rest day)
Tuesday January 2nd, normal hours resumed
Strength
Squat cycle W5D1
6 sets
3 front squats
6 back squats
@ 76% or 1RM front squat
METCON
Festivus Games holiday WOD
2 rounds for time:
12 burpees
23 cals row
20 situps
17 push ups
Note: Sit ups are full, shoulders past hip crease, upright torso (regular standard), push ups must be with straight line with legs and torso, chest to the ground and arms fully extended at the top. This is a quick workout, aim for 5-10min top. Make sure to take pictures and post it on instagram with the hashtag #festivuswod. You could win prices like an assault air bike!!
“HIDALGO”
For time:
2miles run
Rest 2min
20 squat cleans 135/95
20 box jumps 24/20
20 overhead lunges steps 45/35
20 box jumps 24/20
20 squat cleans
Rest 2min
2miles run
U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.
The gofundme campaign for the AED is going strong. At the time of this writing we’re at 865$, well past half way. Let’s do this! Here’s the link to donate:
https://www.gofundme.com/an-aed-can-save-your-life
Gymnastics
Pull up development (beat swing, kipping, butterfly)
Conditioning
6 strict pull ups then max effort active hang
then
8 ring dips then max effort ring support hold
then
10 strict handstand push up then max effort handstand hold
Rest 30 seconds and repeat
Scale each movement as needed, lower the reps if necessary or modify the movement. Pull ups can be negative pull ups, negative ring dips and same for handstand push ups
Weightlifting
Snatch and clean and jerk skills primer
Snatch
1-1-1-1-1-1
Clean and jerk
1-1-1-1-1-1
Push press
5-5-5
Acc work
Dumbbell press
5-5-5
Hip extension
10-10-10
Firebreathers
“SCOTTY”
11min AMRAP
5 deadlifts 315/225
18 wall balls 20/14
17 burpees over the bar
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.
Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.
Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
