Monthly Archives: November 2016

“Pachanga”

7 x 2:00 rounds, resting 1:00 between:

12 Burpees
7 Deadlifts (225/155)
Max Double-Unders in Remaining Time

*Score is Total Double Unders

**No Noon class today!**

***Next week we will be starting our Back Squat cycle! One Rep Max will be this FRIDAY, if you can’t make class Friday you can make it up Monday or Tuesday.***

“Row Pro: Calories vs. Meters”

1) “Garlic Powder”

30 Calorie Row

30 Shoulder to Overhead (135/95)

20 Calorie Row

20 Shoulder to Overhead

10 Calorie Row

10 Shoulder to Overhead

*15 min time cap

2) Post WOD Mobility, lead by coach (squat cycle coming up guys, got to be ready!)

1) EMOM12:

Min 1: 5 Strict Pull Ups

Min 2: 10 Hollow Rocks

2) “Balloon Frame”

21-15-9

Overhead Squats (115/75)

Handstand Push Ups

*12 min time cap

**No Noon class this Wednesday, 11/30**

***This Friday, 12/2, we will be testing our One Rep Max Back Squat! Next week with be the start of the squat cycle…at the beginning of January we will be re-testing the Back Squat when we do the “CrossFit Total” (1 RM Back Squat, Deadlift, Strict Press). Almost every single person in the gym last year PR’d their Back Squat! Lets put some solid focus on this cycle again this year and get some more big numbers for the New Year!!!***

1) Build up to heavy Power Clean in 10 mins

rest 2 mins

2) 90% of 1rm, AMRAP4

rest 4 mins

3) 80% of 1rm, AMRAP4

rest 5 mins

4) “Helena”

3 Rounds

21 KB Swings (53/35)

12 Pull Ups

100 Double Unders

*15 min time cap

***Extra Credit, Nov 28 – Dec 3***

1) 5 Rounds for time:

1 Bear Complex (135/95) (Power Clean + Front Squat + Push Press + Back Squat + Push Press)

10 Lateral Burpees Over the Bar

2) For Time:

100 Calories Ski Erg

3) 30 Push Ups

Rest 2 Mins

25 Push Ups

Rest :90 secs

20 Push Ups

Rest 1 Min

15 Push Ups

Rest :30 secs

10 Push Ups

Class @9am!!!

***Stuffing, and gravy, and apple pie, oh my! Hope everyone enjoyed their Thanksgiving***

“Fat Friday”

For time:

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

100 Burpees

200 Double Unders

*Break up reps however you like

**40 min time cap

Happy Thanksgiving everybody! Enjoy your day, stuff your face, have fun with your friends and family!

9am- Earn Your Turkey 5k, meet at the lake around 8:45, or the gym at 8:30

10:30-Noon – Open Gym

“Fireball”

Teams of 3

AMRAP 20:

9 Calorie Row

9 Box Jump Overs (20)

9 Thrusters (95/65)

*Alternate each round, one partner does all three movements, then the next partner, and so on. Score is total complete rounds plus extra reps.

1) Front Squats:

4×5 @65%

2) “Two for Tuesday”

AMRAP5

40m Shuttle Sprint (10m down and back twice)

5 Burpees

Rest 5 Mins

“Squatting Annie”

50-40-30-20-10

Air Squats

Double Unders

*10 min time cap

***”Earn Your Turkey 5K” Thanksgiving morning at 9am! Meet at the gym around 8:30 to carpool over, or in the Comverse building parking lot (5k start line) around 8:45.***

1) Push Jerk:

6×2, increasing weight

2) “Indian Sunburn”

For time:

2000m Row

30 Clean and Jerks (155/105)

*14 min time cap

***Extra Credit, Nov 21-26***

1) Overhead Squats: 5×5, w/ 3 sec pause at the bottom

*use a comfortable weight, manageable for all 5 sets, PVC or empty bar might be heavy enough for some!

2) For time:

50 Burpees

3) 3:00 – Max Cals Assault Bike

Rest 2:00

3:00 – Max Cals Row