Monday, November 21st
Strength/Skill:
Sumo Deadlift 5 Rep Max
Metcon:
4 Rounds for time of:
25 Wall Balls (20/14)
20 American Kettlebell Swings (53/35)
10 Strict Pull Ups
250 Meter Row/Ski Erg/.3 Bike/200 Meter Run
Tuesday, November 22nd
Strength/Skill:
4 Sets of 5 Push Press at 75%
Metcon:
Complete 4 Sets Every 6 Minutes
500 Meter Row/Bike .6
15 Shoulder to Overhead (115/75)
10 Burpee Box Jumps
Wednesday, November 23rd
Strength/Skill:
EMOTM for 8 Minutes of:
1 Clean (70-80%)
Metcon:
“Thigh master””
100 Front Squats (155/105)
Every time you put the bar down, you must complete 1 rope climb and 200 meter run
25 minute time cap
Thursday, November 24th
Happy Thanksgiving! We will only have a 9 and 10 AM Class today! Come on in and complete the following WOD so you can enjoy all of the food later with a little less guilt!
Metcon:
Thanksgiving Day Partner WOD:
2 People Complete the Following Chipper for time:
800 Meter Relay Run (each partner runs 400 meters)
200 Doubleunders
200 Lunges with 45/25 lb plate overhead
1000 Meter Relay Row (breakup as much as needed)
100 Bar Over Burpees
100 Deadlifts (155/105)
1.2 Miles on the BIke
50 Overhead Squats(115/75)
50 Toes to Bar
400 Meter Sandbag Carry (trade off the sandbag as often as you would like)
*1 partner works at a time
Friday, November 25th
We will only have a 9 and 10 AM class today. Come on in and work off all of that turkey and pie from yesterday!
Metcon:
5 Rounds of:
5 Strict Pull Ups
10 Push Ups
15 Squats
– then
4 Rounds of:
7 HSPUs
7 Hang Power Snatches (115/75)
– then
3 Rounds of:
400 Meter Run
21 Sit Ups
15 Kettlebell Swings (53/35)
– then
2 Rounds of:
10 Hang Power Cleans (115/75)
10 Push Press (115/75)
10 Back Squats (115/75)
– then
1 Round of
30 Burpees
Saturday, November 26th
0800 and 1030 CrossFit Class
0900 – Barbell Proficiency Class – Snatches
1130 – Free Intro to CrossFit Class
Sunday, November 27th
0900 – Free-For-All Community WOD
1000 – Monster Mash/Open Gym
4 Rounds for time of:
40 Double-unders
2 Rope Climbs, 15 ft
2 Clean & Jerk 225/155
27-21-15-9 reps of:
Wall Ball Shot 20/14
Power Snatch 75/55
3 Rounds for time of:
21 Calories, Rowing
14 Handstand Push-ups
7 Front Squats 205/145
*Rest 5 minutes between workouts