Monday Workout: DL, RD, One Time Through – schedule changes

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

holiday member specials

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

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. See our Facebook Events Page to see everything that’s going on in the coming month!

11 Comments on “Monday Workout: DL, RD, One Time Through – schedule changes

  1. DL: 195#; 6 box dips
    WOD: 8:04 at 95#

    Scott and Aaron–coordinate? Those dips and G2O were killer!

  2. DL: 300# (that’s right, I added the 2.5s on the side…)
    6 Ring Dips with a 10# wallball
    WOD: 6:53 rx

  3. 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.

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