Coaches choice warm up
Then teams of 2 split how you want
Wod 1- 10 minutes
10 Push Jerk, 135/95
10 toes to bar
20 Lunges with single KB held like a goblet squat
Wod 2-
10 Minutes split how you want
30 KB Swings, 70/53
30 Cals
Wod 3
800m sandbag carry (bear hug only, switch when you want)
Happy Birthday Alison!
8am Endurance
Classic Waterfall
Teams of 5
Row
Bike
Ski
Burpee
Rest
A minute each station
9am Crossfit
Wod 1- 10 minutes
10 cals
10 Burpees Over a a bar
Wod 2-
16 Minutes
10 Deadlifts
8 hang cleans
6 shoulder to overhead
Run 200m
Friday 12/2
Warm Up
6 Min AMRAP
8/6 Cal Ski
6 Empty Bar Front Squat
6 Strict Press
*Barbell Review for Clean and Push Jerk
:15 Strength
Build to a heavy weight for the following complex
Power Clean + Front Squat + Push Jerk
:35 WOD
For Time
10 Rounds
2 Wall Walks OR 25 Foot HSW
100 m Run
12 Hang Db clean and jerk (6 one arm, then 6 the other arm)
Time Cap: 15 Minutes
:55 Cool Down
Thread the needle
Twisted Cross
Frog
Thursday 12/1
Warm Up
3 min Bike
2 Rounds
10 Wallballs
12 Walking Lunges
10 Box Step Ups
:15 Strength
Pause Back Squat*
3-3-3-3-3
Start around 50%
*Regular speed down, full pause in the bottom
then stand fast
:40 WOD
21-15-9
Thruster 105/75lbs
Burpee Box Jump Overs 24/20″
Target Score: 5-8 Minutes
15 Min Time Cap
:55 Cool Down
Lizard
Childs Pose
Warm Up
AS A CLASS
3 Min Machine (COACHED TIMED)
5 Inch Worms + Push Up (Do this in lines a few as a time)
:30 sec Hollow hold with feet tucked in and arms reaching forward toward feet
:30 sec Hollow hold bringing knees toward chest arms still extended
:30 sec Hollow hold with legs extended straight up
:30 sec Hollow hold while slowly transitioning to legs and arms extended fully
:30 sec Arch hold with arms straight by ears, glutes tight and feet together
Move to the rig!
6-Kip Swings
6 Knee Raises
TTB to target with a partner. Increase the height of target. Try to maintain straight legs with proper hollow and arch positions.
:15 Skill
Rx
For Time
Unbroken Sets Toes to Bar
12-10-8-6-4-2-2-4-6-8-10-12
Intermediate
For Time
Unbroken Sets Toes to Bar
10-8-6-4-2-2-4-6-8-10
Beginner
For Time
Unbroken Kipping Knee Raises
10-8-6-4-2-2-4-6-8-10
:30 WOD
AMRAP 4 Minutes x 3 rounds
30 Double Under
6 Sandbag Clean (Over the shoulder) 100/75
6 HSPU
Rest 2 Minutes between AMRAPS