Wednesday Workout: AMRAP 10s

Thanksgiving “Turkey Purger”: If you are bringing friends or family with you to the workout on Thursday, please have them sign up prior to coming in HERE.

Hoodies: 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 Updates/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

WOD

Level 1

AMRAP 10:

  • Row x 12 Cals
  • V-Up x 9
  • Push-up x 6
  • Dumbbell Snatch x 6 (3/side)

Rest 5 Minutes

AMRAP 10:

  • Row x 12 Cals
  • Box Jump Step Down (18/12) x 9
  • Ring Row x 6
  • Dumbbell Thruster x 3

*Go as heavy as possible on Db Snatch and Thruster

Level 2

AMRAP 10:

  • Row x 12 Cals
  • Toe to Bar x 9
  • Strict Handstand Push-up x 6
  • Power Snatch (135/95) x 3

Rest 5 Minutes

AMRAP 10:

  • Row x 12 Cals
  • Box Jump Step Down (24/20) x 9
  • Chest to Bar Pull-up x 6
  • Thruster (135/95) x 3

Notes: Go for 90% effort on each AMRAP – not all out pace.  No step-ups for Level 2 on box jumps.

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

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

8 Comments on “Wednesday Workout: AMRAP 10s

  1. Had fun with the Disney tunes this morning…they really pumped us up for the workout!

    AMRAP #1: 4 + 4 cals (115# power snatch)
    AMRAP #2: 3 + 16 rx

  2. WOD 1: 3 + 17 (Regular Push Ups, 95#)
    WOD 2: 4 + 5 (Box Step Ups, Regular Pull Ups, 95# C&J)

    Oh left quad, one day you will forgive me :/

  3. Did Scott’s suggested Friday WOD on Saturday:

    BS: 3×3 @ 135# superset with 6.6 x 3 Toes to Bar
    WOD: EMOM Cindy for 15 minutes
    First 5 minutes: 5 pull ups, 7 push ups, 15 air squats
    Last 10 minutes: 4 pull ups, 7 push ups, 12 air squats

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