Team WOD Saturday 11/20

Attention CLF Members! 
We will only have 1 class at 9 a.m. today due to the gymnastics seminar from 10 a.m. to 2 p.m.!   See you then!!!

Warm up

Team WOD

In teams of 2 equally matched partners and one KB

complete 3 rounds of:

80 1 arm deadlifts
60 Swings
50 sit ups
40 snatches


*KB can not be set down - each drop is a 10 burpee penalty

WOD Friday 11/19

Friday
 COACH LED WARM-UP

10 mins work on shoulder mobility

WOD


AMRAP in 5 minutes of:

4 Deadlifts 
8 Burpees
12 Kettlebell swings 

Repeat for 3 rounds with 1:30 rest in between rounds.

Compare times to 1/3/10

WOD Thursday 11/18

WarmUp
CFWU 2x

Skill - Power clean and split jerk
3 sets of
8 to 10 reps at ~ 30 - 50% of 1 rm
*for form, not weight

WOD

Three rounds for time of:


100 foot Walking lunge with 45/25lb plate held overhead
15 Box jump, 24/18 inch box
10 Wallball shots, 20 pound ball
5 Handstand push-ups

WOD Wednesday 11/17

Warm up
3x
20 Double unders
10 Pass throughs
10 ring dips
10 thrusters, pvc/#33/#45

Skill 10 mins
Work your 1 arm hand stand holds!!
if you dont have this yet practice. If you already have this, work on hand stands, without the wall.

WOD

Run 250m
50 squats
40 sit ups
30 push ups

run 250m
40 squats
30 sit ups
20 push ups

run 250
30 squats
20 sit ups
10 pushups

WOD Tuesday 11/16

Warm up

CFWU 2x
Burgener warm up

After 3 short months, its already time to reassess th3 5/3/1 Strength Program we have been doing!

WOD
CrossFit total

Squat
Press
Dead
Clean

Compare loads to 8/23/10

WOD Monday 11/15

The handstand challenge is still on for the month of November. Work with your coach to achieve your goal!
---
Warm Up
CLWU 2x - No pull ups
run 400m

Skill -
10 mins of work on Turkish get up



WOD
"Fran"

21-15-9
Thrusters #95
Pull ups