Saturday 11.29.14

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

AMRAP 20min

10 Squat Clean Thrusters, 95#/65#
15 V-ups
Run (SS and Back)

Cool Down:

Coaches Choice

10AM: CrossFit Kids

10:45AM: Open Gym

Friday 11.28.14

Class times today:
9am (the real 9am this time)
12pm
4pm
5pm
6pm

Black Friday WOD

Warm-up:

2x 30/30 Mt. Climber / Hold

:30sec Rest

2x 30/30 Squat / Hold

Then:

200ft Walking Lunge

Then:

10min Tire Flip Relay, alternating partners every flip

Workout:

3 Rounds, NFT

100ft Prowler Push, Increasing weight each round
300ft Farmer Carry, AHAP
60 Sledge Hammer Swings, 30R/30L

Thursday 11.27.14

9:30AM: Earn Your Turkey

Warm-up:

OT’s Choice

Workout:

AMRAP 30min

_________m Run

15 ___________

15 ___________

Yep, it’s gonna go down like that.

Cool Down:

OT’s Choice

Wednesday 11.26.14

Warm-up:

3min Indoor Run

Barbell:

1) Power Cleans, 6×2 @ 80%
Warm-up with 2xBar, 2, 2….

2) Shoulder Press, 75%x5, 85%x3, 95%x1+
Warm-up with: 5xBar, 5×40%, 5×50%, 3×60%

Workout:

AMRAP 12min

10 HSPU
150m Ski or 15cal AD (30sec time limit on both)
20 American KB Swings, 53#/35#

Modification for HSPU will be 10 Partial Wall Climb/Shoulder Tap or 10 Partial Wall Climb 3 count hold or 10 Pike Push-ups.

Tuesday 11.25.14

Schedule for Thursday, Friday and Saturday:

Thursday: “Earn Your Turkey” 9:30am only, sign-up required in order participate

Friday: 9am, 12pm, 4pm, 5pm and 6pm

Saturday: 9am, 10am (Kids), 10:45am (open gym)

Warm-up:

8min Sled Drag Relay, 100ft Backward pull, then switch partners. Increase weight as you go.

Then:

50ft Lunge/Mt.Climber/SLDL

Barbell:

1) Dead Lift, 75%x5, 85%x3, 95%x1+
Warm-up with: 5×40%, 5×50%, 3×60%

2) Back Squat Warm-up

Workout:

3 Rounds

30 Knees 2 Elbows
15 Back Squats, 135#/95#

Notes:
Modification for Knees to Elbows will be a hanging knee raise. Bar will be taken from the ground. If your back squat max is more then 315#/215#. Please do 185#/125#.

Cool Down:

Banded Ham String
Supernova Piriformis and Hamstring Smash

Monday 11.24.14

Warm-up:

4min Easy Row @ 5

Then:

2 Rounds
10 Hand Release Push-ups
10 Deep Ring Rows

Barbell:

Bench Press, 75%x5, 85%x3, 95%x1
Warm-up with: 5xBar, 5×40%, 5×50%, 3×60%
Spotters required for all sets

Workout:

10 Rounds

:30sec Row Sprint @ 10
1:30 Rest
Durring rest, do 10 Chest and Chin 2 Deck Push-ups

Score will be total meters Rowed

Cool Down:

Coaches Choice

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