Category: Sport

* Schedule for the Thanksgiving Week…Wednesday night there will be no classes. Thanksgiving Day there will be one class at 9 AM. WOD: 1) Snatch: 1 Rep EMOTM for 15 minutes Starting weight should be around 60% of your 1RM. Add weight each rep as deemed fit. All reps should be a full squat. 2) Clean and Jerk: 1 Rep Every 75 seconds for 12 sets Starting weight should be around 60% of your 1RM. Add weight each rep as deemed fit. All reps should full Squat Clean and Split Jerk. 3) 9 minute AMRAP: 50 Handstand Push-up Buy-in With remainder of time Up Ladder of… 3 Hang Power Cleans 155/105 3 Toes-to-bar Extra Work: 4) Sled Drag: 400m Medium weight. Focus on steady movement. Walk through your heels. 5) GHD Sit-ups: 3 x 20 Rest 90 seconds between sets. For results post detailed weights, reps, times, etc….

* Schedule for the Thanksgiving Week…Wednesday night there will be no classes. Thanksgiving Day there will be one class at 9 AM. WOD: 1) Push Press: 5-5-5-5-5 Warm-up as needed. Rest 90-120 seconds between sets. 2) AQAP: 500m Row 20 Front Squats 135/95 20 Shoulder-to-Overhead 135/95 20 Front Squats 135/95 500m Row Extra Work: 3) Hip Extension: 3 x 20 Rest 90 seconds between sets. 4) Airdyne: 10 x :30 ON/:90 OFF Max Effort each round, don’t game this. Record calories for each round. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

* Schedule for the Thanksgiving Week…Wednesday night there will be no classes. Thanksgiving Day there will be one class at 9 AM. WOD: 1) “CrossFit Total” Establish a 1RM Back Squat Establish a 1 RM Strict Press Establish a 1RM Deadlift Warm-up as needed. Rest as needed. Take as many attempts as needed. Extra Work: 2) Reverse Hyper: 4 x 15 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

* Schedule for the Thanksgiving Week…Wednesday night there will be no classes. Thanksgiving Day there will be one class at 9 AM. WOD: 1) 20 minute AMRAP: 200m Run 4 Muscle-ups 20 Wall Balls 20/14 Sub for Muscle-ups is 10 Hand Release Push-ups Extra Work: 2) Pistol Squats: 10 minutes EMOTM Work on any variation. No more than 5 reps/side. 3) GHD Sit-ups: 3 x 20 Rest 90 seconds between sets. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments  

* Schedule for the Thanksgiving Week…Wednesday night there will be no classes. Thanksgiving Day there will be one class at 9 AM. WOD: 1) Hatch Program – Week 12/Day 2 – Back Squat: 5 @ 60%, 5 @ 70%, 2×5 @ 75% Warm-up as needed. Rest no more than 90 seconds between working sets. 2) Hatch Program – Week 12/Day 2 – Front Squat: 5 @ 60%, 5 @ 70%, 5 @ 75% Rest no more than 90 seconds between sets, including the transition between Back and Front Squats. 3) 3 rounds AQAP: 20 Burpees 15 Chest-to-bar Pull-ups 10 Dumbbell Squat Cleans 50/35 Extra Work: 4) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 5) Row: 2K Time Trial This should be a max effort. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments