November 2017

AMRAP in 12 minutes of 15 Mountain Jacks 12 Sumo deadlift 95/65 9 Hang clean 6 Power clean 3 Strict press Followed by 30 minutes of skill, core and/or mobility work of your choice. Warmup: Row 1000 meters plus our Barbell complex – Good morning, Klokov stretch, Back squat, Front squat & Cycling hang cleans.

Benchmark/baseline test: 100 ball slams for time 20lb-M 15lb-W Warmup: CF Cleveland AB Routine 15 reps each x 4 rounds Mobility: Inchworms & Couch Stretch with overhead reach, 3-5 minutes total Workout: 5 rounds for time of 400M Row 21 KB swing 10 Toes to bar You may opt to run 400M any or all

Baseline testing continues today with strict pushups, double-unders and 1x bodyweight back squats. Plus pullup strength work.

Baseline Testing Week. Record #s in WODhopper. Rowing, wall ball situps & rope climbs. Show up and see the times WOD: 21-15-9 reps for time of Power snatch 95/65 Row – calories

[vc_row][vc_column][vc_column_text]Benchmark/Baseline Testing Week. Record #s in WODhopper. Pullup – max reps in 2 minutes Air squat – max reps in 3 minutes Single under – max reps in 5 minutes WOD: Amrap in 12 minutes of 6 burpee pullup 12 KB goblet squat clean. 55/40 72 single unders[/vc_column_text][/vc_column][/vc_row]

Limited hours today. Please expect a bigger than normal crowd and have some fun with it. Just two workout groups for Deck of Cards. Warmups start 9:00am and 9:30am, workouts start at 9:20am and 9:55am. Please be on time and ready to start with your group. Joining a workout mid-deck is not an option.

16 minute EMOM of deadlifts, handstand pushups and single unders. Show up and see the numbers and the pairings. Followed by a nasty little conditioning finisher. Reminder, we will be closed on Thursday for Thanksgiving. Only 9:00am and 9:30am CrossFit workouts and the 9:30am Kickboxing class on Friday. Back to business as usual on Saturday

Unstable Fran 21-15-9 reps of DB thruster 35/25 Ring pullup Kipping or strict pullups, your choice. Scale weight as needed, perform horizontal ring rows instead of pullups if needed.