SAT30NOV2019

WOD

Primer
3 Rounds:
6 e/arm KB Clean and Press
10 Explosive Med ball Press
https://bit.ly/2L16TAf
10 KB Goodmornings

Conditioning
In teams of 2, 3 Rounds for Time:
30 Power Clean (135/95)
30 Push Jerk (135/95)
30 Burpee Over Bar

FRI29NOV2019

THANKSGIVING SCHEDULE

CrossFit
Fri, Nov 29: ONLY 8AM & 9AM

Kids
Nov 25, Nov 26, Nov 27: NORMAL SCHEDULE
Nov 28th (Thurs) and Nov 30th (Sat): NO CLASSES

WOD

Primer
2 Rounds:
10 Banded Face Pulls + Press
10 Squat Jumps
5/5/5 I-Y-Ts

Strength
Shoulder Press: Build to 1RM

Conditioning
In teams of 2, AMRAP in 18 minutes:
6 min of:
20/16 Cal Row
30 Wallballs
6 min of:
15/12 Cal Bike
20 Chest to Bar Pullup
6 min of:
60 Double Unders
10 Devil Press (50/35)

WED27NOV2019

THANKSGIVING SCHEDULE

Wed, Nov 27: NO CF 6PM or 7PM
*6PM FF still on
Thur, Nov 28: CLOSED
Fri, Nov 29: ONLY 8AM & 9AM

Kids:
Nov 25, Nov 26, Nov 27: NORMAL SCHEDULE
Nov 28th (Thurs) and Nov 30th (Sat): NO CLASSES


WOD

Primer
2 Rounds
6 Alt Cossack Squats
25ft Alt Knee Hugs https://bit.ly/2XWjVUg
4ea/side Downward Dog Knee Tucks https://bit.ly/2rq1Rpg

Conditioning
5K Run for Time
-or-
1M Run for Time
-or-
5K Row for Time

TUE26NOV2019

THANKSGIVING SCHEDULE

CF & FF
Wed, Nov 27: NO CF 6PM or 7PM
*6PM FF still on
Thur, Nov 28: CLOSED
Fri, Nov 29: ONLY 8AM & 9AM


Kids:
Nov 25, Nov 26, Nov 27: NORMAL SCHEDULE
Nov 28th (Thurs) and Nov 30th (Sat): NO CLASSES

WOD

Primer
2 Rounds
5 Alt Scorpion Twists
10s Ring Row Hold + 5 Reps
6-8 DB Curl to Press*

*Controlled – no swinging / moderate weight

Strength
Bench Press: Build to 1RM

Conditioning
AMRAP in 20 Minutes:
12/9 Cal Bike
12 Burpees Over Box Jumps Overs (24/20)
12 Chest to Bar Pullups

MON25NOV2019

WOD

Primer
2 Rounds
15s Side Plank
5ea/side KB Cossack Squat https://bit.ly/2QMRbvr
6 Goblet Jumps Squat https://bit.ly/2Ok9GpH

Strength
Back Squat: 60/3, 75/2, 85/1, 92/1, 97/1, 101-103/1

Conditioning
4 Rounds for Time:
10 Power Cleans (155/100)
300M Run

SAT23NOV2019

WOD

Primer
2 Rounds
10 KB Sumo High Pulls
6 Explosive Glute Bridge https://youtu.be/OxLU_MLXuNs
6 Dive Bomber Push-Up https://bit.ly/2kurFxr

Strength
Back Squats: Warmup and then complete 3 singles at 85-90%
*maxing Monday. Do not go above 90%

Conditioning
In teams of 3, AMRAP in 20 minutes:
90 Alt DB Snatches (50/35)
80 V-Ups
70 Cal Bike
60 Burpees
50 Pullups