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Nov292015

Monday November 30, 2015

 

Chillin' high above Quail Hollow in Felton.  

 

 


**Announcements, etc...**

  • MOVEMBER: Last day to get in some jumps and add to our total worldwide!  We are approaching 2 million jumps for the month so great job to everyone who contributed!

 

 

 

 

CROSSFIT

S&P Cycle: SQUAT - pull - press - pull - off

*with our back squat progression over, we now have some flexibility in our squat days again, so you will start to see front and OH squats appear on our squat days sometimes and back squats will be able to make some appearances in our conditioning... which will become our primary focus after the new year.  The OPEN starts in about 12 weeks! 

A. Front squat: warm-up, then 5-5-5; rest 2-3 min

B.  3 rounds for time:

  • 30 box jumps (24/20)
  • 30 wall balls (20/14)
  • 10 muscle-ups

 

 

 

 

CSPORT 

A. 4 sets:
30 sec jump rope
30 sec thrusters

B. 4 sets:
30 sec plank
30 sec mtn climbers

C. For time in any order and partition the reps in any way
50 cal row
50 push ups
50 box jumps
50 weighted squats
50 sit ups
50 pull ups or body rows  

 

 

 

 

COMP  

*** if you did not take a few days off last week, this would be a good week to do so.  We are going to test aerobic capacity in three weeks.

Mon:

A. Squat Clean, build to a 1RM

B. Back Squat @ 20X1, build to a tough triple

C. HSPU, 50 reps for time


 

 

KIDS

A. Dynamic Warm Up

B. Skill Work:
Tabata
pull ups
pistol squats

C. Every 2min:
20 wall balls
AMRAP of Burpees w/time remaining

rest 1 min
x 5 rounds


 

 

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Reader Comments (5)

A. 225-235-245
B. 14:13

November 30, 2015 | Unregistered CommenterDR

Class WOD

A: 185, 215, 225

B: 17:53 Rx

November 30, 2015 | Unregistered CommenterScott L

Class WOD

A). 85, 95, 105
B). 19:29 (step ups, push ups)

November 30, 2015 | Unregistered CommenterKat

Class WOD
A. 155/175/195
B. 19:06

November 30, 2015 | Unregistered CommenterBenE

Class WOD
A: 135/155/165/185/205
B: 19:34 (bar muscle ups)

November 30, 2015 | Unregistered CommenterRoss

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