11/29/2014

SKILL:

4 sets of:

10 strict ring dip

50 dubs or 1:00 of work

Rest 1:00

METCON: (TIME)

21-15-9 reps of:

Wall balls 

Burpee over box (24/20)

11/28/2014

NO EVENING CLASSES TONIGHT

METCON: (AMRAP- Reps)

Amrap in 6 minutes: 2 rounds

Run 800 meters

20 KB swings 

HSPU w/remaining time

Rest 3 minutes

*score = total HSPU

11/27/2014 – THANKSGIVING WOD- 9:00AM

PARTNER WOD – TEAMS OF 2:

For Time:

50 power cleans (135/95)

40 toes 2 bar

30 deadlifts (250/175)

40 power cleans

30 toes 2 bar

20 deadlifts

*one partner working at a time

image

Alice at CrossFit Aruba whilst on vacation

11/26/2014

No 8:30pm class

STRENGTH:

Shoulder Press – 3×3 @ 80%, 3×1 @ 90,95,100+%

Clean pull+power clean+hang clean – 3x(1+1+1) @ 70-75%

METCON: (TIME)

For time: 15 minute cap

50 thrusters (135/95)

*Perform 3 burpees at the start of every minute beginning with minute 1:00 until 50 thrusters are completed.

11/25/2014

METCON: (AMRAP-Rounds and Reps)

Amrap in 10 minutes:

5 box jumps (24/20)

7 power snatches (95/65)

7-26-14 011

11/24/2014

SKILL/STRENGTH:

3 sets(not for time):

3 wall climbs

6 strict toes 2 bar

9 pistols/leg

METCON: (TIME)

4 Rounds of:

5 strict pullups(male)/3 strict pullups(female)

10 ring pushups

200 meter sprint

Rest 2 minutes 

*Advanced: 5 bar mu(male)/5 C2b pullups(female)

*Scaled: 10 ring rows(male)/8 ring rows(female)

11/23/2014

OPEN GYM- 12-2PM

image

11/22/2014

METCON: (AMRAP- Reps)

“Grave Digger”

Amrap in 12 minutes: ascending by 3 reps

3 front squats (135/95)

3 S2OH (135/95)

6,6

9,9

12,12……..etc

*after each round 15 du

11/21/2014

BACK SQUAT:

Every 2 minutes for 12 minutes (6 sets):

set 1- 5 reps @ 55%

set 2- 5 reps @ 65 %

set 3- 3 reps @ 75%

set 4- 2 reps @ 85%

set 5- 2 reps @ 90%

set 6- 10 reps @ 78%

METCON: (TIME)

15-12-9

Deadlift (225/155)

Wall ball shots (20/14)

-Rest 2 minutes-

9-7-5

Deadlift (225/155)

HSPU

 

 

11/19/2014

SHOULDER PRESS:

1X2 @ 80%, 7X3 @ 80%

IMG_5797METCON: (TIME)

“Foxy”

Start: 17 Burpees

Then 3 Rounds of:

12 Hand release pushups

9 Push press (95/65)

6 Box jumps (24/20)