1462:

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Noon Crew welcomes Shakha into the 2120 crew!!!

1462: Tuesday 11/22
STRENGTH: 5x10m db walking lunges

wod: Tabata
push ups
DU
Squats
sit ups
strict pull ups (focus on a a consistant #)

1461:

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Thanksgiving week hours: Monday, Tuesday normal schedule. Wednesday – 5:15am,6am, 8am, 12pm, 4:30pm
Closed Thanksgiving Day, Friday – open gym 8am to 11am, CrossFit class 9am, 10pm Saturday – open gym 8-10am CrossFit class 9am.

1461: Monday 11/21
STRENGTH: DL – 6X2 CLIMBING
wod: 21 15 9
Power clean 115/75
OTBB
T2B

1460: Saturday

1460: Saturday wrap up
BW: 10 rounds
12 abmat sit ups
10 push ups
200 m run
Scale: 6 sit ups, 4 push ups, 200 m run X10

Barbell conditioning:
4 RFT:
10 Thrusters, 135/95
15 TTB

1459:

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Austin’s version of increased work capacity over the open Atlantic seas. I will publish the selfie out to sea next week.

1459:
wod: FT
20 C&J 135/95
800 m run
15 f. squats 135/95
12 pull ups
100 DU
12 pull ups
15 f. squats
800 m run
20 C&J

1458:

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Are we going to the Games no! 2120 athlete Kevan Carmen puts his fitness to work in some head high + surf in Fiji last week.

1458: Thursday 11/17
STRENGTH:
3X10 close grip b. press (climbing)
2×5 b. press (1sec. tempo pause at chest)
wod: 75 wall balls (12 min. cap)
5 burpee buy in on the start of every minute
Finisher: 30 strict T2B
plank hold 30 sec. each time you drop off the bar.

1457:

1457: Wednesday 11/15
Skill/Practice: EMOM 10 – find a wt. that works for you to go unbroken for all ten rounds.
2 power snatch
2 OHS
Wod: 20 minutes Practice – no measure
5-10 strict, kipping, butterfly or C kip, chins, CTB etc…..
5-10 HSPU, kipping or strict, wall walks or handstand walking for 10 m
2 turkish get up anything R-L
run 100 m