1761:

1761: Friday 11/24

Open Gym: 7am-12pm

Crossfit Class: 9am

WOD: 5RFT

400m Run
5 Man Makers
10/5 Pull Ups
20 Abmat Situps

Let’s burn off that turkey fat!

Have Fun Folks! 😊

1760:

1760: Wednesday 11/22
Coach Dan all morning!
STRENGTH: DL @ 75%
On every 2nd minute for 10 minutes
Wod: See you in the AM for some fun.
CDM

1758:

1759: Tuesday 11/21
STRENGTH:
EMOM 10 – 3 rep press @ 80% of 1RM
wod: 50 40 30 20 10
kb swing
abmat sit up
DU
slam balls
Wt – athletes choice?

finisher: Zapo or a 1mi jog.

1756: Running with Angie.

1756: Friday 11/17
wod: A little running with Angie
400 m run
100 pull ups
400 m run
100 push ups
400 m run
100 sit ups
400 m run
100 squats
Note: We use to do this one with mile runs. If you prefer this distance get ready and just go on the hour.
Scale: You can either partner up and split the reps or simply cut reps in half as an individual.

1755:

1755: Thursday 11/16
STRENGTH: EMOM 10
2 rep bench press – be organized, work together and be strong! (dynamic effort – move the bar fast!)
“wod: 5 rounds – The measure is the mastery of your movement. You choose appropriate load that Challenges “”YOU””! ”
1 minute – 5 OHS (partner up and share a bar?)
1 minute – 10 db/kb bent rows
1 minute – 7 db/kb press (tempo 0121)
1 minute – 20 froggers
1 minute – 1 TGU (tempo 10 5 10 2) 30 seconds per side is correct. Focus!
Rest 1 minute

1754:

1754: Wednesday 11/15
STRENGTH: EMOM 10
2 DL – share a bar between 2 or 3 peeps
A. Every 2 minutes for 12 minutes (6 rounds)
7 buprees
14 kb swings
rest 3 minutes
5 rounds
15 db thrusters (choose wt that you can go unbroken each round)
1 minute plank hold (elbows hands)
finisher: 5X10 V ups