Community. Coaching. Caring. Since 2009.
Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 13 mins: Row Calories, Handstand Push-ups and Toes-to-barsAs many reps as possible in 13 mins of:
Row Calories, 4 mins
Rest 2 mins
Handstand Push-up, 3 mins
Rest 2 mins
Toes-to-bar, 2 mins
Max Reps for each movement
FT: Thrusters and Double UndersFor time:
30 Thrusters (95#/65#)
90 Double Unders
20 Thrusters
60 Double Unders
10 Thrusters
30 Double Unders
Hang Squat Snatch + Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: AMRAP 16 mins: Chest-to-bar Pull-ups, Hand Release Push-Ups and Kettlebell Goblet SquatsAs a team of 2 complete as many rounds as possible in 16 mins of:
5 Chest-to-bar Pull-ups
10 Hand Release Push-Ups
15 Kettlebell Goblet Squats (53#/35#)
<Alternate 200m Run with partner>
* Partner 1 completes AMRAP of “Cindy Plus” while partner 2 completes a 200m Run
** Swap after every 200m Run, continuing where your partner left off and adding to the team total of Rounds in 16 minutes
Post total rounds as a team.
Photo by @robcwilson
THANKSGIVING SCHEDULE:
Monday 11/21 – Wednesday 11/23: Normal Schedule
Thanksgiving Thursday 11/24: CLOSED
Friday 11/25 (after Thanksgiving): CLOSED
Saturday 11/26: Normal Schedule
* REMINDER: NO CROSSFIT TEENS Classes next week! We will resume the Teens class on Monday 11/28 at 6pm.
Push Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
27-21-15: Overhead Walking Lunge With Plates and Power Clean & Jerks27-21-15 reps, for time of:
Overhead Walking Lunge With Plate (45#/25#)
Power Clean & Jerk (95#/65#)
Every 1 min for 10 mins, alternating between:
1 Hang Power Clean + Hang Squat Clean, pick load
2 Rope Climbs, 15 ft.
Complete as many rounds as possible in 10 mins of:
7 Hang Power Cleans, pick load
14 Ring Dips
14 Wall Balls (20#/14#)
21 AbMat Sit-ups
* Choose a HPC load you can perform a set of 7 UB with.
Some days are just hard…
Sometimes we program sudoku puzzle WOD layouts.
Photo by @robcwilson
THANKSGIVING SCHEDULE:
Monday 11/21 – Wednesday 11/23: Normal Schedule
Thanksgiving Thursday 11/24: CLOSED
Friday 11/25 (after Thanksgiving): CLOSED
Saturday 11/26: Normal Schedule
* REMINDER: NO CROSSFIT TEENS Classes next week! We will resume the Teens class on Monday 11/28 at 6pm.
Bench Press 5-4-3-2-1, using heaviest weight per set
Good Morning 5×4, using same weight per set
Alternate between lifts.
“FGB Style” – Burpees, Deadlifts, Kettlebell Swings and Row3 rounds, 1 min per station, of:
Burpee
Deadlift (155#/105#)
Kettlebell Swing (53#/35#)
Row (Cal)
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson
THANKSGIVING SCHEDULE:
Monday 11/21 – Wednesday 11/23: Normal Schedule
Thanksgiving Thursday 11/24: CLOSED
Friday 11/25 (after Thanksgiving): CLOSED
Saturday 11/26: Normal Schedule
* REMINDER: NO CROSSFIT TEENS Classes next week! We will resume the Teens class on Monday 11/28 at 6pm.
Dropping in somewhere? Here’s a good video that outlines the drop-in experience. Here’s to those of you road warriors among us:
The Traveling CrossFitter
Hang Power Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
2 rounds for time of:
Row 750m
20 Hang Power Snatches (115#/75#)
75 Double Unders
25 Handstand Push-ups
Photo by @robcwilson
The CrossFit Invitational comes to Canada this Sunday and will be streamed live on games.crossfit.com and Youtube.com/crossfit
3 RFT: Pull-ups, Front Squats and Box Jumps3 rounds for time of:
20 Pull-ups
20 Front Squats (135#/95#)
20 Box Jumps (24″/20″)
Photo by @robcwilson
THANKSGIVING SCHEDULE:
Monday 11/21 – Wednesday 11/23: Normal Schedule
Thanksgiving Thursday 11/24: CLOSED
Friday 11/25 (after Thanksgiving): CLOSED
Saturday 11/26: Normal Schedule
Clean & Jerk 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Rows, Clean & Jerks and Muscle-ups4 rounds for time of:
Row 250m
5 Clean & Jerks, pick load
7 Muscle-ups
Photo by @robcwilson
Our November OnRamp wrapped up on Saturday so be sure to welcome our new group as they start coming to classes. Welcome to Alaina, Logan, Jaycin, and Troy!
Last but not least congrats to Brian (above) for getting his first muscle-up on Saturday! Also some great coaching from Rob W. who is SO PROUD! Fist bumps!
