Friday 11.24.17 – classes at 8am, 10am and 12pm ONLY

Classes today at 8am, 10am, and noon ONLY

Warm up
4 Rounds
Row 200/150m
10 Push Press w/ light weight and a 2-sec pause at the top of each rep

Strength:
Push Press 4×4 @ 82.5%
Go heavier than last week

MetCon1:
AMRAP 8:00
5 power snatch
15 air squats

Rest 5:00

MetCon 2:
AMRAP 2 Minutes x 5; Rest 2:00
10 Clean and Jerk
Max Bar Facing Burpees in remaining time

E: 55/35#
F: 75/55#
P: 115/75#
C: 135/95#

Notes: The 10 clean and jerks should take roughly a minute each round. Challenge your best athletes to go TnG AND get over 20 burpees each time.

After party:
Core = stretch & mobility
CE = Row for Distance 5:00 x 3Rest 2:00

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Thursday 11.23.17 – classes at 8am and 10am only!!

CLASSES AT 8AM AND 10AM ONLY!!

Warm up
9 Bar Facing Burpees
9 Thrusters 35/15#
7,7,5,5,3,3

MetCon:
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

**Whitten – SEE BELOW FOR OPTIONS
5 rounds:
22 Kettlebell swings (70/53#)
22 Box jump (24/20”)
Run 400 meters
22 Burpees
22 Wall ball shots (20/14#)

E: 3 rounds at F Rx
F: 40/25#; 16/12”; 14/10#
P: 53/35#; 20/16”; 16/12#
C: as written

*SCALE TO 3 ROUNDS IF YOU WISH
*CAN BE DONE AS A 2 PERSON TEAM: 11 REPS EACH, 200M RELAY PER ROUND

After party:
Core = 2 x 20 hands-free get ups
CE = AMRAP 12 Minutes: Run 100m + 3/2 Muscle Ups

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Wednesday 11.22.17

Warm up
Row/Bike/Run for 3:00
then
15 Empty Bar Squat
15 Jump Squats w/ barbell in back rack

Strength:
Back Squat Speed Work 8×3 @ 67.5%

MetCon:
For Time (15:00 cap)
60 Alternating Pistols (total)
50 Single Arm DB Push Press (total)
40 Ring Dips

E: band asst; 25/15#; 20 band assisted
F: foot hook; 30/20#; 30 band assisted
P: plate asst; 40/25#; band assisted
C: 50/35#

After party:
Core = 30 KB russian twists (L/R = 1)
CE = Bike 30/18 Calories x 3; Rest 3:00

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Tuesday 11.21.17

Warm up
All w/ an empty bar
10 RDLs
10 Muscle Cleans
10 Strict Press
10 Clean Pulls
10 Power Cleans
10 Push Press
10 Squat Clean
10 Split Jerks

Strength
Squat Clean and Jerk 6×3 @ 75-80%

MetCon:
6 Rounds
30 Jumping Lunges
15 Chest to Bar Pull Ups

E: kipping jumping
F: banded kipping
P: chin over bar
C: as written

After party:
Core = 3 x 10 single leg KB deadlifts (each leg)
CE = 5 Rounds: Row 200m; Max distance backwards HS walk (goal of 30′) + Row 200m; 30′ Forward HS Walk. Rest :60

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Monday 11.20.17

Warm up
AMRAP 8
10 PVC Pass Throughs
6 DB Squat Snatches
10 Box Jump Overs
6 DB Squat Snatch

Strength
Snatch
Warm Up 4×2 @ 60-70% w/ pause at knee; drop and reset
then
7×1 @ 80-90%

MetCon:
5 Rounds
6 Front Squats
9 Toes to Bar
12 KB Snatch (6 each arm)
Rest :90

E: 85/55#; hanging leg raises; 25/15# DB
F: 105/65#; kipping t2b attempts; 30/20# DB
P: 145/85#; t2b or >parallell; 40/25# KB or DB
C: 175/110#; 53/35#

After party:
Core = tabata hollow rocks
CE = Sprint 50m x 6; Rest as needed

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Sunday 11.19.17

Open Gym 10:00am – 12:00pm

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Saturday 11.18.17

9:15am Team WOD
2 person teams AMRAP in 25:00
4 x 200m run relay (2 each)
then:
parter a = 1 c&j (C 155#/115#;P 135/95;F 95/65)
partner b = 5 Box jumps (C 30/24; P 24/20; F 20/16)
switch

Score = c&j

10:00am Hero WOD
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.
Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.
Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).

Scotty
Amrap 11:00 =
5 deads (315/225#)
18 wall balls (20/14#)
17 burpees over bar

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Friday 11.17.17

Warm up
3:00 of Glute Activation
then
3 Rounds
10 Jumping Lungs
10 Good Mornings
:45 OHS Hold

Strength
Back Squat
Work up to a heavy single around 90%
then
5×3 @ 85%
Heavier than last time

MetCon:
4 Rounds
30 Thrusters Empty Bar Thrusters
1 Max Set of Ring Muscle Ups/Ring Dips
Rest 2:00

E: 15#; thicker band ring dips
F:45/35#; thin band ring dips
P: 45/35#; ring dips
C: 45#; ring MU

After party:
Core = 3x max UB DU
CE = 10 Rounds: 15 Box Jump Overs; 4 Deficit (4/2″) HSPU; Rest :30

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Thursday 11.16.17

Warm up
1 Round
40 Wall Balls
80 Dus
20 WB
40 DUs

Strength
Power Snatch 4×1
Snatch Pull 4×1
Snatch Deadlift 4×1

Skill:
Rowing technique

MetCon:
For Time
60 Calorie Row
30 Power Cleans

E: 40 cals; 55/35#
F: 50 cals; 75/55#
P: 135/85#
C: 150/100#

After party:
Core = 40 hanging leg raises
CE = Speed Rope Climbs – 4 Rounds: 3 Rope Climbs. Rest 3:00

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Wednesday 11.15.17

Warm up
Lat Smash on Barbell
then
AMRAP 6
Run 200m
10 Floor Presses

Strength
Snatch (full) 6×3 @ 75-80%

MetCon:
AMRAP 5 Minutes x 3; Rest 2:00
10 HSPU
5 Squat Snatch
10 CTB Pull Ups

Continue where you leave off each AMRAP
E: seated DB press; 55/35#; ring rows
F: 2+ ab mat or box; 75/55#; banded pull ups
P: 1 ab mat; 115/75#; chin over bar
C: 135/95#

After party:
Core = 3 x 10 weighted good mornings
CE = Row 1k x 4; Rest :90

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