Monday WODs and Thanksgiving week schedule!

November 25, 2019

Here are your Monday WODs! Also please see our Thanksgiving week schedule below:

 

Wed. 11/27: THANKSGIVING EVE

6:30/7:30PM CANCELLED

 

Thurs. 11/28: THANKSGIVING DAY

10:00am WOD, then Open Gym until 12pm

 

Fri. 11/29: BLACK FRIDAY

8:30/10am Classes ONLY (Post-Turkey Chipper)

 

-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.-.

 

Monday Nov. 25, 2019

 

CrossFit (6am/7am/9am/12:15pm/5:30pm)

 

Warm-up:

2 Minutes Cardio of Choice

Then, 1 RD

10 Leg Swings (ea. leg/direction)

10 Rig Assisted Squats (search bottom position for tight spots)

10 Fire Hydrant Circles (ea. leg/direction)

10 Shoulder Circles (ea. direction)

10 Single Leg Glute Bridge (ea. leg)

10 Reverse Lunge (ea. leg)

10 Lateral Lunge (ea. leg)

 

Strength:

 

Back Squat for load:

#1: 4 reps @ 85%

#2: 4 reps @ 85%

#3: 4 reps @ 85%

#4: 4 reps @ 85%

 

WOD:

 

Part 1: 0:00-9:00

 

9 minute AMRAP of:

35 Double Unders

25 Air Squats

15 Kettlebell Swings 35/53

 

Part 2: 10:00-done

 

For time, starting at 10:00:

 

5-4-3-2-1:

Hundred meter row

Bar Muscle ups (sub = 2:1 C2B pull-ups)

 

 

Endurance WOD (6:30pm)

 

Part A) 0:00-12:00

 

4 Rounds of:

60 sec AMRAP Box Jump Step Down 20/24

30 sec Rest

60 sec AMRAP Cals

30 sec Rest

 

Part B) 12:00-20:00:

Max meters of running (goal = 1 mile!)

 

Part C) 20:00-32:00

 

4 Rounds of

60 sec AMRAP DUBs

30 sec Rest

60 sec AMRAP Push-ups/Lunges/Sit-ups/Squats (different exercise each round)

30 sec Rest

 

Post-WOD:

 

3 Sets of:

14 weighted reverse lunges

21 Weighted glute bridges

 

 

On-Ramp (7:30pm)

 

 

 

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