November 2017

WOD 12 . 1 . 17 CrossFit Open 12 . 4 AMRAP 12 minutes: 150 Wall balls (20 lbs to 10′ target, 14 lbs to 9′ target, 9/6 kg) 90 Double-unders 30 Ring Muscle-ups Score: Complete as many rounds and reps as possible in 12 minutes. Scaled version: 150 Wall balls (20 lbs to 10′ […]

WOD 11 . 30 . 17 A. Push Press 5 x 3 B. ” After Burner ” 5 Rounds 15  Calorie Row 15 Push Press 95 / 65 15 situps

Mia does CrossFit as her PE class for her home school. She is really talented and very brave when she lifts. She has good technique and I have to beg her to add weight when she lifts. Reluctantly , she adds weight and impresses us all when she applies perfect technique to a new PR.

Wod 11 . 28 . 17 A. Power Clean Party 4 min EMOM x 4 reps Power Clean Rest 1 min and add load 4 min EMOM x 3 reps Power Clean Rest 1 min and add load 4 min EMOM x 2 reps Power Clean Rest 1 min and add load 4 min EMOM

WOD 11 . 27 . 17 A. Back Squat Strength 10 – 5 – 3 – 1 -1 -1 – 3 – 5 – 10 On the 2 minute B. Cash Out 10 – 1 Chest to bar pull up 100m Run between each set. 12 min Cap

Remember we are only having 830 and 10 am class tomorrow. WOD ” Black Friday ” AMRAP 30 Teams of 2 10 – 20 – 30 – 40 – 50 – ETC Row Calories burpees over rower Power Clean 135 / 85

Holiday Schedule –  Thanksgiving – 1 class only – 830 AM ( should be packed , fun, get ready to earn your dinner )  Friday 830 am and 10 am  Saturday – open gym 830 am – 1130 am  WOD 11 . 22 . 17 ” Pechanga ” 7 x 2:00 Min Rounds Run 250

WOD 11 . 21 . 17 ” Build a Bear ”   15 min AMRAP 15 box jump over 24 / 20 15 snatches Snatch weight increases every round Round 1 : 75 / 55 Round 2 : 115 / 75 Round 3 : 135 / 85 Round 4 : 165 / 95 Round 5

WOD 11 . 20 . 17   ” Fran ” 21 – 15 – 9 Thrusters 95 / 65 Pull ups