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
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.
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
Is that sarcasm?! 😉
5
4 + 7
3+20 (kipping HSPU)
4+12
5+19, 5+17 rx
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 :/
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
4 + 6
4 + 19