Thursday Dec 1st, 2011
WarmUp:
3 Mins Rope Skill Work
3 Mins Row
3 Mins Kip Work
3 Mins Shoulder Mobility
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MOD:
Handstand Progression/Walks
WOD: 3 RFT
20 DL (135/95)
10 Hang Clean (135/95)
5Â Box Jumps (24/20)
400m Run
Month: November 2011
Wednesday Nov 30th, 2011
WarmUp:
Chest Openers
Shoulder Mobility
PVC/Lacrosse Work
MOD:
Bench Press
As many Reps as Possible
@ 60%, 70%, 80%Â Â of BW
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WOD: AMRAP 15
5 Burpees
10 KB Swing or Press (50/35)
15 Dbl Unders
100m Sprint
Tuesday Kid/Teen WOD
WARM UP:
1/2min ea station
Row>Jump Rope>Squats
SKILL:Â Handstand Progressions
WOD:
15-10-5
Sit-ups
Wallballs
Deadlifts
Game:Â Hedbanz
Tuesday Nov 29th, 2011
WarmUp:
ROM Drills
MOD:
Thruster
12 @ 70%
8 @ 80%
4 @ 90%
1 @ 100%
WOD:
21-15-9
Back Rack Thruster (95/65)
Lateral Bar Jumps
Pullups
Monday Nov 28th, 2011
Med Ball WarmUp:
Squat Passes
Sit Up Passes
Over Under Passes
MOD: Clean Progression
Front Squat, Clean Drops, Bar Sweep, High Pull, Turn Over, ROM
WOD: “Karen”
150 Wallballs for Time (20/16)
Saturday Nov 26th, 2011
OPEN GYM
8-10 am
All CrossFitters are Welcome!
CrossFit Kids are Welcome as Well!!!
