Archive | November, 2014

Wednesday’s WOD

Buy In:
5×2 Deadlifts

WOD:
“Bradshaw”
3 HSPU
6 Dealifts (225/155)
12 Pull-ups
24 DU
10 Rounds

Cash Out:
3×10
GHD Sit-ups
Back Ext.

If you need to test your back squat max you’re welcome to do that during the Buy In.

Don’t forget Thursday we will only have the 9:30 class…it’ll be a fun one!

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Tuesday’s WOD

Buy In:
Back Squat 1RM

WOD:
50 Wallballs
50 Walking Lunges
3 Rounds

Cash Out:
20 V-ups
20 Sit-ups
20 Grasshoppers

3 Rounds

We’ll be finding our 1RM back squat to get ready for a strength program in December! If you can make it to the box Tues or Wed to find your max that would be great!

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Monday’s WOD

Buy In:
15min to work to a heavy Snatch

WOD:
10-9-8-7-6-5-4-3-2-1
Hang Power Snatches (135/95)
Push-ups
“-” = 10 Hollow Rocks

Cash Out:
500m Row

Reminder of our schedule this week…Regular schedule M-T-W
Happy Thanksgiving WOD Thursday @ 9:30am–existing CrossFitters only
Closed Friday
Saturday 9:30 Guest WOD…no open gym scheduled at this time

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Friday’s WOD

Buy In:
5×2 Jerks

WOD:
42 Pull-ups
21 Push Press (135/95)
30 Pull-ups
15 Push Press
18 Pull-ups
9 Push Press

Cash Out:
Pick your pain

A glimpse at next week for those of you who like to plan!

Monday-Wednesday the schedule will remain the same.
Thursday we’ll have 1 class at 9:30: don’t miss it!
Closed Friday
Guest Day Saturday at 9:30, but no open gym from 10:30-12

 

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Thursday’s WOD

Buy In:
Max Weight Push-up

WOD:
4 Front Squats (165/115)
8 Front Rack Lunges
12 Push-ups
3 Rounds

Cash Out:
20 Calorie Row
or 20 Mus for time

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