1743:

1743: So long Strictober Hello Ohvember!
WU – Then 1 max strict pull up effort! Use smallest band possible. (post score)
For the month of November we are going to focus on our overhead positioning
of not just the barbell but dumbbells, kettlebells and odd objects. Overhead loading will
have a purpose but we will look to improve posture through the use of very lightweight
to adjust and correct mobility deficiencies in the body.
STRENGTH/SKILL – 6X3 BB OHS off the rack.
Please pay attention to the lifter and provide plenty of space
in case a lift is missed.
wod: 14 good minutes
5 hang power snatch (ABSOLUTELY NO OH BAR DROPPING) reccomended light loading between 15#-95#?
200m run

1742:

1742: Halloween Chipper
50 wall balls 20/14
50 push ups
50 DU
50 russian swings 53/35
1000 m run
50 db thrusters 20/15
50 db defcit push ups
50 box jumps 24/18
50 american swings

1742:

1741: Monday 10/30
STRENGTH: box squat – 8X2 across
wod: mainsite wod.
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do strict pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do 155-lb. clean and jerks
Rest 1 minute
From 8:00-11:00, run 400 meters then do strict pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do 155-lb. clean and jerks

scale: 1/3 to 2/3 body weight for C&J

Breeders cup schedule:
Friday 11/3 CrossFit: 5am,6am,8am, 9am boot camp 11am CrossFit. No 5pm class!
Saturday 11/4 AM hours 8am-10am only.

1740:

1740: Friday 10/27 – wod 0157
50 push ups
15 strict pull ups
800 m run
15 strict pull ups
50 db thrusters 20/15
800 m run
15 strict pull ups
50 burpees / 15 abmat sit ups on every 10 b.

1739:

1739: Thursday 10/26
STRENGTH: DL 3 3 2 2 1 1
A. amrap 5
8 db snatch
15 abmat sit ups
rest
21 kb swing
60 DU
350 m run
15 kb swing
40 DU
350 m run
9 kb swing
20 DU
350 run

2120 events:
Coach Al is running a Oly Seminar this Saturday 10/28 at 10:30AM
Spots are available, contact Hillary or Al to sign up today.
– 2.5 hours of professional instruction
Learn: Fundamentals and movement concepts
Mechanics
Mobility/warm up drills
Strength cycles
Scale and modifications

Cost is only $49.00 for members.

1738:

1738: Wednesday 10/25
STRENGTH/SKILL: EMOM 12
1 clean and jerk – climbing
wod: 18 minutes NFR
10 box jumps
10 push ups
10 wall balls
10 walking lunge steps