Did you see the Hoodie Pre-order Instructions? Hoodies are $45, and will come in black or navy. Check it out HERE and please put in your size preference before 12/1/15! Thanks!
Schedule Changes This Week:
- Monday/Tuesday: Normal Schedule
- Wednesday: Normal Schedule except following classes canceled – 615pm Essentials/Intro and 645pm CrossFit
- Thursday: One class only at 10am – our annual “Turkey Purger”!
- Friday: Open Gym from 11am-2pm
STRENGTH
A1. Deadlift, 3-5 x 5 sets, rest 30-60 seconds
A2. Ring Dip, 4-6 x 5 sets, rest 30-60 seconds
Work at moderate weight on deadlifts and focus on solid reps. Add weight to ring dips if able, and scale appropriately.
WOD
Level 1
Complete the Following for Time:
- Hang Power Clean + Push Press x 10
- Burpee x 15
- Row x 15 Cals
- Burpee x 15
- Hang Power Clean + Push Press x 10
Level 2
Complete the Following for Time:
- Ground to Overhead (155/105) x 10
- Burpee over the bar x 15
- Row x 20 Cals
- Burpee over the bar x 15
- Ground to Overhead (155/105) x 10
Handstand holds/5 deep box dips
Wod:5:51@65#
DL: 185
WOD: 6:53 @95
DL: 195#; 6 box dips
WOD: 8:04 at 95#
Scott and Aaron–coordinate? Those dips and G2O were killer!
no strength
5:29
DL: 300# (that’s right, I added the 2.5s on the side…)
6 Ring Dips with a 10# wallball
WOD: 6:53 rx
7:05 125# for the first 10 reps, 115# for the final 10 reps
DL- 135#, one loop of red band ring dips
WOD- 5:10 @ 65#, no jump over bar
knee still a problem as well as shoulder…grrrrrrr.
DL: up to 155#
RD: 4
WOD: 7:18 @ 95#
265#
5:19 (power cleans)
DL: 225, 225, 245, 265, 285 x 5
RD: 4 per rd
WOD: 6:35 rx
DL to 345
WOD: 4:48 rx