Nov 18, 2016
Our Thanksgiving Schedule is as follows:
- Wednesday, November 23rd is a normal schedule.
- Thursday, November 24th there is ONE Class at 0900.
- Friday, November 25th we will have class at 0900 and open gym from 1000-1200.
- Saturday, November 26th normal schedule resumes.
0845 Weightlifting
1000 CrossFit
With a partner, complete 3 rounds at each station of:
- 60s Max Calorie Assault Bike
- 60s Max Burpees
- 60s Rest
Immediately into…
With a partner, complete 3 rounds at each station of:
- 60s Max Wall Balls
- 60s Calories on the Rower
- 60s Rest
Immediately into…
With a partner, complete 3 rounds at each station of:
- 60s Max Dumbbell Ground to Overhead
- 60s Max 10m Shuttle Run
- 60s Rest
*Partner 1 starts at station 1 and partner 2 starts at station 2. Each complete their 60s of work simultaneously and then switch stations and complete the next 60s of work. After the 2 minutes of work is done, both partners rest 60s and then repeat for a total of 3 rounds at each station. After the 3 rounds and your third 60s rest period, you immediately rotate into the next set of stations.
Nov 17, 2016
Our Thanksgiving Schedule is as follows:
- Wednesday, November 23rd is a normal schedule.
- Thursday, November 24th there is ONE Class at 0900.
- Friday, November 25th we will have class at 0900 and open gym from 1000-1200.
- Saturday, November 26th normal schedule resumes.
Strength
Rack Pull (4″ below knee)
Performance:
Fitness:
*You will rest the plates on top of 45# bumper plates and deadlift the bar to full extension from there. You will then lower the bar under control back to the top of the plates.*
Conditioning
Every minute, on the minute, for 15:00:
- Box Jump x 12
- Deadlift x 12 @ 40-50% of 1 rep max
- Assault Bike x 12/10 calories
*After each successful round, add 1 rep. Once you are unable to complete the required work, start back at 12.*
Optional Independent Work
5 Sets:
- Hang Power Snatch x 3 @ 75-85% of power snatch
Nov 16, 2016
Our Thanksgiving Schedule is as follows:
- Wednesday, November 23rd is a normal schedule.
- Thursday, November 24th there is ONE Class at 0900.
- Friday, November 25th we will have class at 0900 and open gym from 1000-1200.
- Saturday, November 26th normal schedule resumes.
Strength
Barbell Thruster
Performance:
- 4 x 6, building (heavier than last week)
Fitness:
Conditioning
4 Sets:
Complete as many rounds as possible in 3:00 of:
- 2 Rope Climbs
- 4 Thrusters @ 50-60% of 1 rep max
- 6 Burpees over the Bar
Rest 2:00
Fitness:
- 1 Rope Climb Drill + 8 Ring Rows
- 4 Dumbbell Thrusters
- 6 Burpees over the Bar
Optional Independent Work
3 Sets:
- 5 Overhead Squats
- 5 Bar Muscle Ups
- 10 Dumbbell Strict Press
Nov 15, 2016
Our Thanksgiving Schedule is as follows:
- Wednesday, November 23rd is a normal schedule.
- Thursday, November 24th there is ONE Class at 0900.
- Friday, November 25th we will have class at 0900 and open gym from 1000-1200.
- Saturday, November 26th normal schedule resumes.
Strength
Performance: Touch and Go Power Snatch
- 4 x 6 @ >75% of 1 rep max power snatch
Fitness: Hang Power Snatch
Conditioning
3 Sets:
Complete as many rounds as possible in 3:00 of:
- 7 Power Snatch @ 35-45% of 1 rep max power snatch
- 21 Double Unders
Rest 3:00
Fitness:
- 14 Alternating Dumbbell Snatch
- 30s of Double Under Practice or 42 Single Unders
Optional Independent Work
3 Sets:
- 3 Clean Pulls @ 100%
- 30s Max Handstand Walk
- 10 Dumbbell Curls @ 30X0
Nov 14, 2016
Our Thanksgiving Schedule is as follows:
- Wednesday, November 23rd is a normal schedule.
- Thursday, November 24th there is ONE Class at 0900.
- Friday, November 25th we will have class at 0900 and open gym from 1000-1200.
- Saturday, November 26th normal schedule resumes.
Strength
1A) Push Jerk
Performance:
Fitness:
1B) Single Arm Dumbbell Row
*Alternate between push jerk and dumbbell rows once you get to the heavier sets of push jerks.*
Conditioning
Every minute, on the minute, for 15:00:
- Push Jerk x 5 @ 50-60% of today’s heaviest
- Chest to Bar Pull Up x 5
- Power Clean x 5 @ same weight as push jerk
*Pull ups and power cleans should not be the difficult part of this workout.*
Optional Independent Work
3 Sets:
- Dumbbell Press x 10
- Strict Chest to Bar Pull Ups x 4-6
- Dumbbell External Rotation x 10
