“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
“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!)
**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!!!
“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