Nov 03 2015
WOD NOTES: Some straight forward strength work followed by a 6 minute burner. If your squat position requires some attention follow the fitness programming today. If your front squat looks like an Olympic Weightlifter then go with performance today. Fitness 4 sets Banded Goblet squats x 8 reps Band reverse fly’s x 12 DB Push press x 10 Rest 60-90 seconds between movements 6 minute AMRAP 5 Burpees 10 Wall balls Performance Front Squats 4 x 3 @85% 6 minute AMRAP 5 Burpees 10 Thrusters 75/55 Sport Snatch 80-85-90% x 3 waves C&J 80-85-90% x 2 waves Front Squat 4 x 3 @85% 5 RFT 15 Calorie Row 5 Hang power clean 135/95 5 Thrusters 135/95 Compare to July 17 2015 results
Nov 02 2015
NOVEMBER NOTES: Expect some straight forward CrossFit programming this month. Every day will have a different focus, stay tuned for more information. Our sport group will finish off a 3 month WL cycle, prepare for a max out session at the end of the month. WOD NOTES: So, maybe some extra sugar and drinks this weekend? How difficult is it to burn all those extra empty calories? Well, today will be a good test. Teams of 3-5 athletes will alternate efforts as needed. Both the Rower and ski erg should be continuously working. All Levels Team effort 1000 Calories for time Row & Ski erg