Skills Class this Saturday November 12th @ 8am!

"Improving Your Kip"

 

WOD for Warriors! Saturday Nov. 12th 9am. 

Charity WOD to benefit the veterans within our community. This event is open to non-members and is perfect for anyone wanting to try out CrossFit. 

Have you registered yet? Register by November 1st to receive your t-shirt. Check out all the details & register here!

 

MONDAY

Bench Press- 20min. to est. 1RM

3 RNFT

10 Barbell Rollouts

10 Single Leg KB Deadlift


TUESDAY

Skill- Rope Climb Foot Work

For Time

400m Run
15 Hang Power Snatch  (135/95)
3 Rope Climb
400m Run
12 Hang Power Snatch
2 Rope Climb
400m Run
9 Hang Power Snatch
1 Rope Climb

GOAL- Moderate-Slightly Heavy HPS. Breath heavy the whole time. 


WEDNESDAY

8 RFT

Choose from...

A.)
3 Strict Pull Ups
     6 Kipping Pull Ups
     3 Strict HSPU
     6 Kipping HSPU
     12 Pistols

OR

B.) 9 Pull Ups
     9 Pike HSPU
     12 Assisted Pistols

Goal- Challenge yourself with each rep. 
 


THURSDAY

20min. AMRAP

100 Ft. Yoke Carry
100 DU
50 Walking Lunges
25 Cal Row

GOAL- Constantly moving


FRIDAY

Squat Clean & Jerk

20min. to work up to a heavy double

GOAL- Does not need to be T&G but a quick reset into the second rep. Focus on not collapsing at the bottom of the squat & having a strong catch on the Jerk. 

13.4- AMRAP 7min.

3 Clean & Jerk   (135/95)
3 T2B
6 C&J
6 T2B
9
9...

GOAL- Breath heavy and move quickly for 7min. 


SATURDAY

WOD for Warriors!

11min. AMRAP
11 Push Up
11 Burpees
19 Sit Ups
18 Air Squats

GOAL- Constantly moving. Quick pace. 


SUNDAY

18min. Partner AMRAP

Partner A- 10 S2OH  135/95

                  12 Box Jump Overs     24/20

                  200m Run  (together)

Partner B- Deadlift Hold  (while Partner A works)  135/95

Goal- Constantly working for 18min. 


BARBELL

Focus- Putting the pieces together. 1st, 2nd, 3rd Pull. 

Snatch Complex

 

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