Monthly Archives: November 2013

Sunday, December 1, 2013

11:00AM = YOGA FOR CROSSFIT 12:00 – 2:00pm = Open Gym

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Saturday, November 30, 2013

9:15 Team WOD Teams of 3 Row x 6k meters in 1k meter intervals While 1 athlete rows, other 2 are completing (all athletes working at all times): Wall climbs x 50 Ring dips x 75 DB squat cleans (40#/25#) … Continue reading

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Friday, November 29, 2013 – 8:30am & 2:30pm ONLY

CLASSES TODAY ONLY AT 8:30AM AND 2:30PM “Big Pun” – a CF Harlem WOD 100 du 90 burpees 80 push ups 70 box jumps (24”/20”) 60 deadlifts (135/95) 50 squats 40 pull ups 30 thrusters (135/95) 20 hspu 10 bear … Continue reading

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Thursday, November 28, 2013 – 8:30am CLASS ONLY

HAPPY THANKSGIVING! ONE CLASS ONLY TODAY AT 8:30AM 800m run buy in 21-18-15-12-9-6-3 burpees power cleans (155#/115#) wall balls (20#/14#) 800m run cash out

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Wednesday, November 27, 2013 – LAST CLASS IS AT NOON

THE LAST CLASS TODAY WILL BE AT 12:00 NOON WARM UP PVC Mob Jog 200m Row 250m 2 Rounds: 10 forward squat hops 10 KB Swings 5 snatch balance w/ pvc pipe OLY 5×2 Hang Snatch + High Hang Snatch … Continue reading

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Tuesday, November 26, 2013

WARM UP PVC Mob Row 500m Bay to Bay: Coach to choose 4-5 exercises to perform. Each exercise down and back STRENGTH Deadlift 5×5 Fitness: Lightweight, focus on form Performance: Moderate weight Competition: @75-80% METCON 5 Rounds: 10 Stone-2-Shoulder or … Continue reading

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Monday, November 25, 2013

WARM UP PVC Mob Jog 400m 3 Rounds: 10 Medball Squat Cleans 10 Push-ups 10 Box Jumps, no bounding SKILL HSPU Clinic Fitness: Kicking up to HS, hand positioning, etc. Performance: Work on kipping Competition: 3xME strict HSPU + kipping … Continue reading

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Sunday, November 24, 2013

11:00 – Yoga for CrossFit 12:00 noon – 2:00pm = Open Gym

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Saturday, November 23, 2013

9:15am Team WOD: 2 person teams: 200m relay (each run) 100 air squats 200m relay 100 kb swings (53#/35#) 200m relay 100 db shoulder to overhead (40#/25#) 200m relay 40 wall climbs 10:00 Hero WOD Navy Special Warfare Operator Chief … Continue reading

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Friday, November 22, 2013

WARM UP PVC Mob Jog 200m Jump rope for 2:00 – singles or doubles 30 PVC Thrusters STAMINA 1K rowers should go first and so on.. Fitness: 1K Row Performance: 1.5K Row Competition: 2K Row METCON For Time: 50 OHS … Continue reading

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