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Author: SLCCrossFit

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11/27/2014

Main - WOD


Happy Thanksgiving! 9:00am class only today!

Warm-up


Group warm-up! Starts at 9:05

Weightlifting


Each time you break, :45 L sit

Front Squat (25 reps at 75%)

Metcon


At your own pace with a partner:

Run each 800 together. 1 ball per team, switch as needed.
For all movements BUT the double unders, switch every 5 reps.
Each partner completes 100 double unders.
Scale with 5 attempts and 150 single unders.

Have fun! Earn that gravy and pumpkin pie today.

Metcon (Time)


800m run w/1 ball per team 20/14
70 pull ups
50 plate burpees (jump onto 45)
100 wall balls 20/14
100 double unders (each)
50 toes to bar
70 KBS 53/35
800m run w/1 ball per team 20/14
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11/26/2014

Main - WOD


Warm-up


3 rounds:
25 jumping jacks
7 GHD sit-ups
7 GHD ext
7 GHD glute ham raises

Skill


20 mins to complete:

4-3-2-1
strict HSPU
butterfly pull-ups
strict TTB

20 hollow rocks
20 arch rocks

5 muscle ups (or progressions)
5 cartwheels right
5 cartwheels left

against the wall: (rest as needed)
3X:30 handstand hold
10 shoulder shrugs
10 shoulder taps
10 hip taps (only go as high as you're comfortable with)

Metcon

Metcon (Time)


4X250M row
1:00 rest

rest 2:00

4 prowler push 180/140, first pillar to the last, down and back
rest 1:00
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11/25/2014

Main - WOD


Warm-up


500m row
10 PVC pass thus
10 air squats
WE WILL DO BARBELL WARM UP TOGETHER 5 MINUTES AFTER CLASS STARTS
with a barbell in snatch grip:
5 jump shrugs
5 high pulls
5 muscle snatch
5 OHS
5 drop snatch
5 sotts press
in OHS:
5 hops forward
5 hops backward
5 tall snatch
5 good mornings

Weightlifting

3 pos snatch (hang, above knee,floor) (Establish a heavy 3 pos snatch)

Metcon

CrossFit Games Open 14.1 (AMRAP - Reps)


10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
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11/24/2014

Main - WOD


Warm-up


2 rounds of :30 each movement

double unders
arch rock
air squats
hollow rock
HS hold

Weightlifting

Shoulder Press (3RM strict press)

Metcon

Metcon (Time)


30 pull-ups
25 shoulder to overhead 135/95
400m run or 500m row
20 pull-ups
15 shoulder to overhead 135/95
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SATURDAY, NOVEMBER 22

WARMUP

500m row or 100 double unders

3 rounds

10 strict knees to elbows

15 burpees

20 squats

30 seconds handstand hold

 

PARTNER WOD

5 Rounds:

6 Wall Walks

16 Wall Balls

26 Box Jumps

36 Partner Sit-ups

Partners will work to accumulate the given reps for each round.

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11/21/2014

Main - WOD


Warm-up


3 rounds:
50 double unders
7 GHD sit-ups
7 GHD ext
:30 sec L hang

Weightlifting

Walking front rack lunges (20 alt steps) (3 sets of 20 (steps) front rack walking lunges )

Metcon

Metcon (Calories)


5:00 max calorie row

Metcon (AMRAP - Rounds)


Immediately after 5:00 row:

AMRAP 10:00

12 barbell step ups 24"/20" 65/45
10 ab mat sit-ups
8 thrusters 65/45
0

11/20/2014

Main - WOD


Warm-up


500m row
20 arm circles each direction
:30 each arm PVC ext rotation
10 PVC pass thrus
W/ barbell:
10 front squats
5 strict press
5 push press
5 push jerk
5 split jerk
:30 handstand hold against wall

Weightlifting

Split Jerk (5 sets of 3 split jerks, as heavy as possible)

Metcon

Metcon (No Measure)


EMOM X 21:00
min 1:00 power clean + 3 jerks 135/95
min 2:00 10 toes to bar
min 3:00 10 burpees
0

11/19/2014

Main - WOD


Warm-up


30 cal AD
starting at garage, ending at cage, down and back for each movement:

high knees
butt kickers
grape vine
alternating high kicks
inch worm w/1 push up
broad jumps

Skill


20 mins:

7 turkish get ups each arm
10 wall walks
3X max distance HS walk
in remaining time practice butterfly pull-ups or chest to bar

Metcon

Metcon (AMRAP - Reps)


AMRAP 8:00
10 burpee box overs 24/20
15 KBS 53/35
0

11/18/2014

Main - WOD


Warm-up


500m row
:30 couch stretch each leg
20 jumping lunges
10 leg swings each direction
10 wall squats
10 banded good mornings
20 hollow rocks
20 arch rocks

Weightlifting

Front Squat (Establish a 1RM front squat )

Metcon


IF you break the 10 FS, you must complete 5 burpees before finishing the set.

Metcon (Time)


5 rounds:
250m row
10 unbroken front squats at 70% 1RM
1:1 rest
0

11/17/2014

Main - WOD


Warm-up


3 rounds:
20 jumping jacks
:30 squat hold in bottom
7 GHD sit-ups
7 GHD ext
:30 plank hold

Weightlifting


Each time you break complete 5 weighted dips

Bench Press (30 reps at 70%)

Metcon

Cindy (AMRAP - Rounds and Reps)


20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
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