Sunday Funday
Teams of 2
Coaches choice warm up
Then on a running clock complete
Grace, Helen, Karen
Start with an 800m partner rope run
Then
Grace
30 Clean and Jerks for time (split evenly 15 each)
Then
400 meter Run (Run together)
42 Kettlebell Swings (one partner finishes 21 then next partner does 21)
24 Pull-Ups (one partner finishes 12 next partner does 12)
Then Karen
150 wall balls -split how you want
Turkey buster
Teams of 2
16 Minutes per station alternating every 2 minutes (except on the run, alternate every 200m, you go i go)
Row
Ski
Run
If you are keeping track, keep track of your total meters.
9am CrossFit
For Time 10 Rounds
2 Wall Walks
4 Shuttle Runs (25 feet out, 25 feet back equals 1 shuttle run)
12 Dumbbell Snatch 50/35lbs
THERE ARE NOT 5am or 6am Classes today. Gym opens at 9am!!!
FRIDAY 11/25
Warm Up
With a Partner, for 10 minutes
Partner 1: Calories on Bike
Partner 2: Holds a Plank
Switch stations every 30 seconds
:20 WOD
Every 5:00 for 30:00 (6 rounds)
18/15 Calorie C2 Bike
12 Bar Facing Burpees
Score is total working time from each
interval added together. thats a lot of adding, have fun with this one and dont worry about your score.
Target Score: 1:45-2:15 per interval
Scaling:
– C2 Bike: 15/12 Calorie Air Bike or 1:1 with any other C2 Machine
– BFB: Only reduce reps if athletes are unable to complete before the 2:30 mark of
each working window.
:55 Cool Down
Lizard
Figure Four
Today is the DAY. One class only!!! Get here by 7:45am,
The Bill Sheehan Turkey Sandwich 5k starts at 8am sharp.
John and Mich are bringing the turkey sandwiches. Bring what you want to drink
Warm Up
3:00 Machine
Then 3 Steady Rounds
25’ Duck Walk
3 Explosive Broad Jumps
10 Unweighted Box Step Ups
15 Doubles or Singles
:15 Strength
EMOM 15 Minutes
1 Tempo Pause Back Squat
Start no heavier than 50% and only
increase weight if mechanics are sound
and full depth is achieved. (Half squats equal half results)
Tempo/Pause: 3-seconds down, 1-second
pause, stand up fast.
:35 WOD
10 Rounds
30 Double Unders
8 S-DB Step Ups 70/50lbs to 24/20″
Target Score: Sub 12 Minutes
Double Unders: Should not exceed :30 in any round or should be
modified to :30 of single unders.
– Step Ups: Reduce box height before weight. Use the heaviest weight
and highest box that allows athletes to stay unbroken.
Time Cap: 15 Minutes
:55 Cool Down
Downward Dog (Flat feet to stretch the back of ankles and legs)
Childs Pose