Monday 2013.11.11

Nov 10, 2013

Strength 

Floor Press, 3×5- work up to a heavy set of five then repeat twice.

Conditioning

5 rounds of:

  • 3 Man Makers (40-50% of body weight males, 30-40% females)
  • 7 Toes to Bar
  • 200m Sprint

Friday 2013.11.08

Nov 7, 2013

Don’t forget we have our CrossFit Total on Saturday. We have kept things light this week to help keep our eyes on the prize. Give you tissues some extra attention on Friday and be sure to get plenty of sleep!

Strength

Split Jerk, 15 minutes to work on technique. If technique is good work up to a heavy single.

Conditioning

In teams of two row 5,000m with one partner rowing at a time.  Alternate the following distances in order:

  • 1,000m
  • 750m
  • 500m
  • 250m

Thursday 2013.11.07

Nov 6, 2013

Rest day! Come in to make-up a workout or work on some mobility.

A reminder that this Saturday, November 9th, is our one-year anniversary event! There will be NO weightlifting class and NO class at 10:00 a.m. Instead, we are doing a CrossFit Total starting at 9. Around 11, we’ll dig in to some tasty eats from Ace Biscuit & BBQ. Come lift heavy things and celebrate with us! The Weightlifting Class is rescheduled for 10am on Sunday.

Wednesday 2013.11.06

Nov 5, 2013

Strength

Every minute on the minute for 8 minutes, two full cleans at 70%. Form should be tight, no misses, adjust load accordingly.

Conditioning

10 minutes, as many rounds as possible:

  • 5 Ring Dips
  • 10 Box Jumps (24/20)
  • 15 Wall Ball (20/14)

Tuesday 2013.11.05

Nov 4, 2013

Strength

1a) 3×8 Pendlay Rows, AHAP with perfect form (no bouncing, pause between each repetition)

1b) 3×16 Single Leg Kettlebell Deadlift (8L/8R), AHAP with perfect form

Conditioning

18-15-12-9-6-3 of:

  • Pullups
  • Split Jumps

Every minute on the minute do five push ups.