Workout of the Day

1/3 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

Gymnastics

Every 3 minutes for 4 sets

Max Strict Pullups + 8-10 Kipping Pullups

Score the strict pullups, note how many kipping

no butterfly today

shoot for 5+ on the strict

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

– 250/200m Row

– 30m Bear Hug Carry

– 15 Toes to Bar

Accessory

Max Hollow Hold (3 sets)

Score in # of seconds

90-120s rest between efforts

Buddy pulls band underneath lower back to keep it legit

This could be humbling after today’s metcon!

1/2 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Warm-up (No Measure)

Warm Up and Movement Review

Metcon (AMRAP – Reps)

3 Station WOD 2x’s Thru

3min Row or Ski for Cals

3min AMRAP

2 Push Ups

2 Pull Ups

*Add 2 reps after each round.

3min AMRAP

10 DU’s/20 Singles

2 Burpee Bar Touch

*Double the reps after each round.
*2min Transition between stations

Finisher

100 AbMat Sit Ups

Cool Down/Mobility

1/2 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

Weightlifting

Every 3 minutes for 5 sets

1 Power Clean + 1 Front Squat + 1 Thruster + 1 Push Press

Start ~60% of your 1RM push press

Metcon

Metcon (Time)

Teams of 3

5 Rounds each

Alternate on completed rounds

– 5 Power Cleans (155/105 lbs)

– 5 Thrusters (155/105 lbs)

– 10 Box Jump-Overs (24″/20″)
20 min cap, so scale if needed to finish your rounds in about 1:20 or less

Score your total time as a group

12/31 Performance NYE Wod

Flagship Financial District, Flagship Upper Market – F | Performance

Metcon

12/31 (Time)

12 stations, 31 reps of each:

– Back Squat (135/95)

– Pullup/ring row

– Deadlift (135/95)

– Strict Press (65/45)

– Hollow Rocks

– Goblet Squat (24/16kg)

– Power Clean (135/95)

– Push Up

– Front Rack Lunges (65/45)

– Ball Slam (50/35)

– Box Jump (24/20)

– Burpee

36.5 min cap
NMS athletes do 3 rounds of 10 reps of each

This is what happens when your coaches get together for a workout and make something up 😉

12/31 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Warm-up

Movement Review

Metcon (AMRAP – Reps)

Station 1:

Every 3min for 9min

12 KB Deadlifts

1min Max DU’s

Rest remaining Time

Station 2:

Every 3min for 9min

12 KB Front Squats

1min Max Cal Row/Bike or Ski

Rest remaining Time

Station 3:

Every 3min for 9min

12 KB Floor Press

1min Max Burpee

Rest remaining Time

Finisher

Coach Choice Midline Work

Cool Down/Mobility

12/30 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

Partner Metcon

Metcon (AMRAP – Reps)

Teams of 2:

11min. AMRAP:

– 2000m Row

– Max Snatch 95/65

9min. AMRAP:

– 1000m Row

– Max Snatch 115/80

7min. AMRAP:

– 500m Row

– Max Snatch 135/95

3min. Rest Between Sections
Score total snatches together

Switch on the rower as desired

Snatches can be power or squat

You and your partner decide on 3 weights for the workout – that could be lighter OR heavier than what’s listed here

12/30 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Warm-up

Movement Review

Metcon (AMRAP – Rounds and Reps)

30min AMRAP

400m Run

25 Plate GTOH

20 Plate OH Lunge

15 Air Squats

10 Burpee

Finisher

6min of:

30sec of L-Sit Work/30sec rest

Cool Down/Mobility

12/29 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

Weightlifting

Every 3 min for 5 sets

Deadlift (4-4-4-4-4)

2s pause at top of each rep

reset each rep but no dropping the bar above the knees

Start ~50-60% of 1RM, aim to end around 80-85%

Metcon

A: AMRAP 7 (AMRAP – Rounds and Reps)

– 4 Deadlifts

– 50 Double Unders
DLs @ 75% of today’s heaviest set

B: AMRAP 7 (AMRAP – Rounds and Reps)

– 30 Walking Lunges

– 30m Bear Hug Carry (AHAP)
Rest 3 minutes between A & B

12/29 Happy Hour Hero Wod

Flagship Financial District – Special Events

Metcon

KEN ZINK (Time)

7 Rounds

– 71 Double-Unders

– 14 Deadlifts

– 6 Hang Power Cleans

– 9 Front Squats

Rx = 135/95#
This workout was created as a tribute (by CrossFit ASAP) for Ken Zink, San Pablo, CA Police Officer William “Ken” Zink who died in a motorcycle accident on Interstate 80 in Vallejo on September 29, 2016.

The 71 double-unders represent Zink’s badge number. He served for 14 years to the US Coast Guard, hence, the 14 reps for deadlifts. 6 reps for his 6 years of service to the El Cerrito PD. Lastly, 7 rounds for Zink’s 7 children.

CrossFit ASAP also hosted a fundraiser to benefit Zink’s family. He had been a member of CrossFit ASAP for less than a year but he positively impacted both gym staff and its members in that short amount of time. “Zink always came to the gym with the best attitude and was ready to put in work. He was one of the friendliest people in the class and he always brightened everyone’s day. He will truly be missed.”

12/28 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

Gymnastics

HSPU Progression

Work thru coach’s choice of progression and record 1 max set of your choice of pushing movements

Metcon

Roasted Shoulders (AMRAP – Reps)

3 Rounds

:30 HSPUs

:30 rest

:30 Hollow Rocks

:30 rest

:30 OHS (115/75)

:30 rest

:30 Arch Rocks

:30 rest

:30 DB Thrusters (45/35)

:30 rest

:30 Side Plank (alternate at :15)

:30 rest
Score total of all HSPUs, OHS, and Thrusters