WOD Tuesday 11/30

Warm Up
run 400
3x
10 Lunges
10 ring dips
10 pass throughs
10 OHS with pvc

Skill:
Hollows
3x

5 second hold x 8

WOD

"300"
25 pull ups
50 deadlifts #135/95
50 Box jumps
50 Windshield wipers #135/95 (must touch toes to both sides for 1 rep)
50 DB/ KB - Clean and Jerks #35/20 (25 per arm)
25 pull ups

windshield wiper demo:

Floor Wiper Demo from Albany CrossFit on Vimeo.

WOD Monday 11/29

Warm up
CFWU + 10 HSPU/ HS Holds

Strength:
Hang Power Cleans 3-3-3-3-3-3-3 (7)

WOD
15 min cap

5x
15 SDLHP
15 Thrusters
#75/55
---

This WOD is from AgainFaster and is monthly competition to beat the AgainFast team, if you are the fastest time and beat the team members time you can win sweet swag.

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