Warmup
3 rounds of:
10 Pushups
10 Pullups
10 Burpees
WOD
1st Shoulder Press 5-5-5(or more)
Set1=65%
Set2=75%
Set3=85%
2nd
Six Rounds for time of:
Run 400meters
12 Push Press, 115lb/85lb
12 Box Jumps, 24″
12 Kettlebell Swings, 1.5Pood/1pood
REST DAY/MAKEUP DAY/SKILL DEVELOPMENT
Warmup
As Needed
WOD
“Fight Gone Bad” (20 reps)
Three Rounds For Time:
20 Wall Ball, 20lb
20 Sumo Deadlift Highpulls, 75lb/55lb
20 Box Jumps, 20″
20 Push Presses, 75lb/55lb
20 Calorie Row
1 min Rest
Warmup
CrossFit Warmup
WOD
1st
Bench 5-5-5 (Deloading)
Squat 5-5-5(Deloading)
Set1=40%
Set2=50%
Set3=60%
2nd
“135lb of Death”
For Time:
15 Deadlifts
12 Power Cleans
9 Front Squats
6 Push Jerks
Weight=135lb/95lb
GYM CLOSED!!!!!
HAPPY THANKSGIVING!!!!!!
If you feel like working out today run a 5K in Thanksgiving tradition!!!
Warmup
As needed for Team WOD
Team WOD
1st
1Rep max weight Ground to overhead
5min time limit
2nd
Three rounds for time of:
40 Power Snatch, 75lb/55lb
40 Kettlebell Swings, 1.5/1 pood
40 Burpees
40 Ring Dips
40 Calorie Row
Rest 1min
Only one athlete may work at a time. All reps must be complete in each exercise before moving onto the next. 1min rest is mandatory. Total score will equal the combined weight from part 1 minus the total time (in sec) from part 2. Females will add 30% on to their total weight lifted prior to calculating final score.
Warmup
Run 1mile
WOD
1st
Deadlift 5-5-5 (Deloading)
Set1=40%
Set2=50%
Set3=60%
2nd
Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders
Warmup
Row 1K
WOD
1st
Shoulder Press 5-5-5 (deloading week)
Set1=40%
Set2=50%
Set3=60%
2nd
“Fran”
For time:
21-15-9
Thrusters, 95lb/65lb
Pullups
REST DAY/MAKEUP DAY/SKILL DEVELOPMENT
***Attention Members***
The Paleo Challenge Completion will be taking place today at 10am.
Also, all those participating in the East Park WOD Tom need to be a there by 10am.
Warmup
CrossFit Warmup
WOD
“Blake” Four rounds of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
Warmup
3 Rounds of:
10 Pullups
10 Pushups
20 Walking Lunges
10 Kettlebell Swings
Samson Stretch
WOD
Squat 5-3-1(or more)
Set1=75%
Set2=85%
Set3=95%
2nd
Front Squat 5-5-5-5-5
Overhead Squat 5-5-5-5-5
Warmup
Jump rope 5 min or 150 Double Unders
WOD
1st
Bench 5-3-1(or more)
Set1=75%
Set2=85%
Set3=95%
2nd
For time:
Run 1mile
21 Burpees
21 Calorie Row
Run 800meters
15 Burpees
15 Calorie Row
Run 400meters
9 Burpees
9 Calorie Row
Warmup
As needed for Team WOD
Team WOD
In Teams of 2:
10 Rounds for time of:
20 Wall Ball, 20lb/16lb
10 Pullups
1. The Wall Ball must be passed over the pullup bar to your partner.
2. Only one person can do pullups at a time.
3. The teammate not doing pullups must hold the med ball.
4. Med ball can only be passed over the pullup bar. Not handed across.
5. The med ball can’t be drpped at anytime.
6. Penalty: each teammate must complete 10 Burpees everytime the med ball hits the ground.
Warmup
3 rounds of:
20 Double Unders
Run 400meters
WOD
1st
Deadlift 5-3-1(or more)
Set1=75%
Set2=85%
Set3=95%
2nd
10 Rounds for time of:
10 Sumo Deadlift HighPulls, 95lb/65lb
10 Ring Dips
Warmup
CrossFit Warmup
WOD
1st
Shoulder Press 5-3-1(or more)
Set1=75%
Set2=85%
Set3=95%
2nd
“Blake”
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
