WOD Saturday 11/27

Warm up


Team WOD "Murph"

With a team of 2, complete
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

You MUST start and end with the 1 mile run, you may break down the rest any way you see fit.
Only 1 person can work at a time, this includes the run.

Hint: try 4 short 250m sprints switching off partners, then breaking down the rest into 10 rounds each of 5pull/10push/15squat.

WOD Friday 11/26

Warm Up 2x
10 squats
10 pass thru
10 ring dips
10 broad jumps

Strength:
Over Head squats

3-3-3-3-3

WOD - From the South Central CrossFit Regional Comp.


100 Double Unders
then 3x
10 Deadlift #275/185 (scale according to ability)
1 sand bag run 100m
1K row

for time

Thursday GYM CLOSED

Enjoy the day off!

Have a Great Thanksgiving day with you friends and family!

See you Friday - regular class times -

WOD Wednesday 11/24

ATTENTION MEMBERS!  COME IN AND GET YOUR WOD DONE TODAY BECAUSE THE BOX WILL BE CLOSED FOR THANKSGIVING!!!  HOWEVER, WE WILL HAVE REGULAR HOURS ON FRIDAY!

CFWU 2x
+ ring dips
Strength:
Hang Power Snatch
1-1-1-1-1-1-1-1

WOD
3x
12 KB snatch Right arm
12 KB snatch Left arm
20 push up
25 Double Unders

WOD Tuesday 11/23

CFWU 3x
+ 7 Snatch Balance each round (pause at the bottom)

Skill:
Forward roll & Log roll

WOD
21-18-15
Ground to Over head - any way possible
Med ball clean
sit ups

WOD Monday 11-22

CFWU 3x
+ 5 HSUP each round
Strength:
Jerk 3-3-3-3-3

WOD
AMRAP 15

10 Front Squats
25 Wall ball shots