BASICS
Movement of the Day:
Front Squat. 5-5-3-3-3
WOD
12 minute AMRAP
3 burpees
6 push ups
9 wall balls
CROSSFIT
1. Power Snatch
3-3-3
2. WOD
10 rounds for time:
400 meter run
15 burpee pull ups
WOD
FRIDAY 11/23
BASICS
5 rounds for time;
200 meter run
20 walking lunges
40 squat
CROSSFIT
1. Clean and Jerk
Work up to a heavy single in 10 minutes
2. Back Squat
work up to a heavy single in 10 minutes
3. For Time:
2 rounds of:
3 Power Cleans, 225/155
10 HSPU
2 rounds of:
6 Power Cleans, 185/135
20 Ring Dips
2 rounds of:
12 Power Cleans, 135/95
30 Hand Release Push ups
Note: No rest between rounds. One bar, strip the weight.
Tuesday 11/20
Tuesday 11/20
Basics
OTM for 12minutes do:
3 wall balls
6 push ups
12 overhead walking lunges
CrossFit
For time:
100 Burpees
1 mile Run
80 Squats
800m Run
60 Pull ups
600m Run
40 Sit ups (hollow body)
400m Run
20 HSPU
200m Run
Monday 11/19
Basics
Skill of the day: Deadlift
WOD:
Mini Barbara
5 Rounds;
10 pull ups
15 push ups
20 hollow body sit ups
25 squats
Rest 1 minute between rounds
CrossFiT
1. Clean and Jerk;
Work up to a 1RM in 15min
2. Back Squat
1-1-1-1-1
Use the same weight for each set, same weight for all, as heavy as possible
WOD
8 minute AMRAP
Thrusters (135/95)
Sunday 11/18
SUNDAY 11/18
ALL LEVELS WOD
3 rounds:
Knees to elbows
Burpees
Kettlebell Swings (53,35)
Ball Slams (30/20)
- Round 1 = 50 seconds of work, 10 seconds of rest between each movement
- Round 2 = 45 seconds of work, 15 seconds of rest between each movement
- Round 3= 40 seconds of work, 20 seconds of rest between each movement
Score= total reps
New Class Schedule
NEW SCHEDULE 11/19
NEW class schedule is effective as of Monday 19th November – dont forget to pick one up from the font desk
CROSSFIT
STRENGTH:
1. Clean & Jerk: 2×2
2. Back Squat: 2×2
3. Push Press: 3RM/10RM
WOD:
30 overhead squats
30 box jumps (30/24)
30 wall balls
30 KBS (70/55)
BASICS
5RFT
7 Pull-ups
14 Push-ups
21 Walking Lunges
