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W.O.D.

Week of 02/11/19

November 26, 2018
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| Categories: W.O.D.

Monday

* Weekly updates

  • No 6am class on Monday Presidents’ Day
  • All other classes 9am, 4, 5:30, 7 and 8pm.

Wednesday  

Back Squat (Week 4 of 4)
Recovery Week
warm up to 40% then
40% x 3
50% x 3
50% x 5
60% x 5

SUPERSET with;
5 sets of 10 reps
Barbell Hip Thrusts
*Shoot for a 65-70% effort weight

Rest 2min. Between Sets

Open 18.1
10min. AMRAP:
8 Toes-To-Bar
10 DB Hang Clean and Jerks 50/35
14/12 Cal Row

This was 18.1 Work on being better then last year. Faster pace, more efficient reps. LEGIT reps also.
* Weekly updates

Thursday

5 sets X 2 rope climbs
scale to rope climb technique
SUPERSET with;20 Russian Twists with the heaviest DB possible. Left + Right = 1 rep.

Metcon
3min. AMRAP:
6 “A” Squats
6 Front Rack Lunges 95/653min. AMRAP:
6 American KB Swings 70/53
6 Front Squats 95/65

3min. AMRAP:
6 “A” Squats
6 Front Rack Lunges 95/65

3min. AMRAP:
6 American KB Swings 70/53
6 Front Squats 95/65

1min. Rest After Each Section.

This is going to get NASTY… Fast… Put your game face on.
* Weekly updates

FRIDAY

Team series with Coach Neil AT  9am
or open gym –
Metcon
20min. EMOM:
Odd: 5 Jerks (climbing)
Even: 10 Pull-Ups

You are going to be cleaning the weight off the ground for this. This is a great time to practice your butterfly or kipping pull-ups to get ready for the open. 10 pull-ups in a minute should be easy. However, after that jerk starts to build, it will get spicy.Metcon

Teams of 2:
10min. to complete MAX Calories on the Assault Bike.

Hit a good cadence between the 2 of you. 10 and 10 is usually a good cadence since the higher numbers catch up QUICK. That would be around 6 or 7 for ladies. Hit this HARD and this will be one of the hardest pieces you’ve done in a while.

Sunday

Sunday Service at 9:00

We welcome anyone who wants to fine tune their CrossFit Skills – 2 hours,  3 WODS, never the same and always bringing something different. Stones, Kegs, Ropes, Pig, Worm, Sled, Tires, Wheel Barrows, Peg Boards, Axle Bars, Sandbags, Heavy D-Balls, Yoke, and Free ROM WOD.

* Weekly updates
  • No 6am class on Monday Presidents’ Day
  • All other classes 9am, 4, 5:30, 7 and 8pm.