WODs for the week 11-16-15 to 11-21-15
Birthdays are over! At least for this week. If you didn’t have a birthday to celebrate this week, be thinking about what you want to do for your birthday when it comes around, so you can pass on the favor! Next week there will be no classes on Thursday for Thanksgiving. There will be classes on Wednesday and Friday, but don’t assume you won’t need to sign up because other people will be there. Many people take time off to travel and skip some classes. Sign up and there will be a trainer to meet you!
We have new CrossFit Passes for sale if you want to visit neighboring gyms for a good price. There is usually a $10 drop in fee per visit. These cards allow you to visit one gym 3 times for $20, which is buy 2 get one free deal! These passes are good for visiting between our gym and Bootheel, Old Orchard and Muddy Water. We want to work together to ensure that the whole area has access to gyms that will meet everyone’s fitness needs. Rather than competing, we want to be friendly and supportive toward all the gyms in the area. We really are all in this together!
MONDAY 11-16-15 "Everyday Warrior" WOD #3* For time: 9 Deadlift Rx(275,185), Masters, Scaled(185,115), Teen(135,95) 28 Box Jumps Rx(30,24), Masters, Scaled, Teen(24,20) 14 Thrusters Rx(135,95) Masters, Scaled, Teen(95,65) 30 Pull-ups Rx(Chest 2 Bar) Masters, Teen(Chin over Bar) Scaled(Ring Rows)** *watch the weights and movement standards for your division **bottom of rings must be at the level of your hip crease and feet must be under the rings TUESDAY 11-17-15 7 Rounds for time: 7 Power Cleans (95,65) 7 Thrusters (95,65) 7 Bar-facing Burpees WEDNESDAY 11-18-15 Strength WOD: Hang Squat Snatch 3-3-3-3-3 then: "Cindy" OR "Mary" 5 Pull-ups 5 Handstand Push-ups 10 Push-ups 10 Pistols 15 Squats 15 Pull-ups both AMRAP in 20 minutes: you choose! THURSDAY 11-19-15 Strength WOD: Hang Power Clean 3-3-3-3-3 then: 4 Rounds each for time: 800 meter Run Rest as needed between efforts FRIDAY 11=20-15 Strength WOD: Split Jerk 3-3-3-3-3-3-3 then: AMRAP in 12 minutes: 3 Snatch* (135,105) 6 Clean* & Jerk (135,105) 9 Chest 3 Bar Pull=ups 54 Double Unders *full Squat SATURDAY 11-21-15 Open Gym from 8 to 10