Happenings

WOD NOTES Today we will visit some CrossFit friends to help bring in the holiday. Bring a partner along to share the visit. The gym will me sectioned into 3 stations, every 8 minutes your team will move stations and perform the work in an alternating pattern. Work is divided as needed. Fitness and Performance 5 minute AMRAP “Cindy” 5 pullups 10 push ups 15 air squats —-Rest 3 minutes—- 5 minute AMRAP “Annie” 30 DU 30 Sit ups —Rest 3 minutes— 5 minute AMRAP “Kelly” 30 Calorie Row 30 Wall balls 30 Box jumps Sport Sotts Press 5×5 15 sets of Snatch 5×1@80%, 5×1@85% 5×1 @87.5% Halting Snatch DL 5 sets x 3 reps @110%

WOD NOTES Team fun for saturday. Part 1: 5 minute AMRAP Rowing and DU One person rowing the other skipping Rest 5 minutes Part 2: Teams of 2, Working in an alternating pattern 15 minute Clock 10 Burpees 10 Pull ups 10 Box jumps 10 KB Swings 10 Calorie Row add 2 reps each additional round Sport Clean and Jerk waves 80,82,84,86,88% 82,84,86,88,90% Snatch 80,82,84,86,88% 82,84,86,88,90%  

WOD NOTES Goal is 3000m+ for this workout. Fitness and Performance 20 minute AMMAP Every 2 minutes Get off the rower and perform 10 wall balls Start the workout with 10 wall balls Compare to Aug. 25. 2014 Sport Empty bar warm up as needed E2MO2M 4 sets x 2 muscle snatch then… 5 sets x 2 power snatch then… Halting Snatch DL + Snatch 2+1 Compare to April 4 2016

WOD NOTES Core stability under fatigue is a big test. Good luck today REBELS. Fitness and Performance 3 rounds not for time 1 length – toy soldiers 1 length – bear crawl 1 length – frogger 10 minutes TGU practice 5 rounds Assault bike x 30 sec Hollow rocks x 60 sec Rest 90 seconds Sport Sotts press 5-5-5-5 Every 75 seconds x 10 Clean and Jerk @82.5% HBBS to parallel 4 sets x 5 Heavy positional maxes