25
Nov
Superset x 4
SINGLE LEG KB RDL, 6L/6R, non-alternating (RDL or Stiff-legged version OK)
6 BACK SQUATS, ascending but not maximal
For time:
30 Alternating DB Snatch, 50/35
30 Ring Dips
30 Alternating DB Snatch, 50/35
30 TTB
30 Alternating DB Snatch, 50/35
30 Burpees
30 Alternating DB Snatch, 50/35
Early Registration is Open! To get signed up, click this link to save $20.
“SCOOTER”
On a 30-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 Double Unders
15 Pull-ups
15 Push-ups
100m Sprint
For the AMRAP, have one partner work while the other rests, switching after a full round is completed.
If you’re performing without a partner, rest 60 seconds between each round,
Free Class tonight at 6:30pm with Coach Tucker! Invite your friends – great opportunity for anyone who wants to try CrossFit for the first time!
Superset:
5 x 5 STRICT TTB (RX+ option of 10; Scale: Strict Knee Raises or V ups)
5 x 10 Meters HS Walking/HS Holds Rest:1:00; or, 5 x 3-5 Wall Walks
“Nasty Girls”
3 RFT
50 Squats
7 Ring Muscle ups, FX: 7 CTB Pull-ups + 7 Ring Dips
10 Hang Power Cleans, 135/95; FX: 95/65
Compare to 11/7/2012
Thanksgiving Schedule
Monday: Normal
Tuesday: Normal
Wednesday: No boot camp; Last class of the day at 6:30pm
Thanksgiving Thursday: 9am WOD only
Friday: 9am and 5:30pm WODs only
Saturday: 10am and 11am WODs and Open Gym from 12-1pm
Sunday: No skills class or yoga
Strength/Skill Schedule
Monday: Thrusters
Tuesday: Strict T2B and “Nasty Girls”
Wednesday: Shoulder Press
Thursday: “Scooter”
Friday: Single Leg RDL/Back Squats
Saturday: Weighted Step ups/ “Sham”
Sunday: Clean complex/ Throwdown Individual WOD #2
Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up!
2017 Hoodie Pre-Order! Purchase by midnight Nov 27th. $40
Thrusters
5 x 2 Across (target ~90% of weight you hit for hang clusters on 11/15)
10 Min AMRAP
3 Burpee Box Jump Overs 24/20
3 Deadlifts
6 Burpee Box Jump Overs 24/20
6 Deadlifts
9 Burpee Box Jump Overs 24/20
9 Deadlifts
Etc.
Score is weight and rounds + reps.
*Recommended weights: RX 225/155; FX 185/125
Thanksgiving Schedule:
Monday: Normal
Tuesday: Normal
Wednesday: No boot camp; Last class of the day at 6:30pm
Thanksgiving Thursday: 9am WOD only
Friday: 9am and 5:30pm WODs only
Saturday: 10am and 11am WODs only
Sunday: No skills class or yoga
TEMPO OHS 7×3
3 count descent, 2 count hold at bottom, 1 count ascent
(May be across or ascending, depending on skill and needs of athlete)
From CrossFit.com – November 3, 2017
Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 ring dips
10 Turkish get-ups, 50-lb/35-lb dumbbell
NOTE: This workout is intended to be 20 minutes of work FOR QUALITY; score is not important. Athletes should move with deliberation and virtuosity.