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CrossFit Journal: The Performance-Based Lifestyle Resource

 

Friday
Nov282014

Saturday 11/29/2014

Warmup
Row, Run or Ride 2 min
3x10 Pistols
3x5 Renegade Rows
3x4 Get Ups

Strength
5x5 Ring Dip Weighted

WOD - The Seven
7 Rounds
7 HSPU
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/165)
7 Burpees
7 KB Swings (2/1.5)
7 Pullups

The Seven
A suicide bomber killed Seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 by a suicide bomber posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Thursday
Nov272014

Friday 11/28/2014

Hope your Thanksgiving was great!  No classes today but we're open.  Plan for one of everyone's "favorite" Hero Wods tomorrow!

Warmup
50 Air Squats 
3x15 Double Unders 
3x 2 Muscle Ups + 4 Ring Dips 
3x10 KB Vups 

Strength
6x4 Squat Clean  

WOD
50 KB CJ (2/1.5) *Single arm.
50 GHD Hip Ext
50 Thrusters 75/55
30 Cal Bike
30 C2B
30 WB
 

REC
Row 500m for Recovery 

Wednesday
Nov262014

Thursday 11/27/2014

Recovery day! Gym is closed today. Happy Thanksgiving!

The will be no classes on Friday but the gym is open normal hours and we'll have a WOD for you!

Tuesday
Nov252014

Wednesday 11/26/2014

Gym will be closed Thursday for Thanksgiving. Have a great day!

Warmup
25 Burpees
3x10 Knee Jumps
3x10 Kipping Pullups
3x10 Tempo Back Ext

Strength
3x Max Deadlift (275/185)

WOD - Turkey Trotting
30 AMRAP
Run
*With a Partner, Alternate every 2 Laps

REC
100 Homeschoolers with a partner

Monday
Nov242014

Tuesday 11/25/2014

Warmup
Row, Run or Ride 2 min 
3x10 American Swings 
3x10 Behind the Neck Press with Bar 
3x:25 Lsit 

Strength
12-10-8-8-12
Strict Shoulder Press w/ 10 sec pause at the Top of the last rep each set
 

WOD
15 min EMOM
Spend 1 min at each station for 5 rounds
:40 sec work / :20 sec rest
Min 1: 40 sec Assault Ride
Min 2: 40 sec Box Jumps (30/24)
Min 3: 40 sec Toes to Bar
 

REC
3x :45 sec Weighted Plank 

Sunday
Nov232014

Monday 11/24/2014

Warmup
2 min DU
3x6-10 Glute Ham Raise
3x6-10 HSPU
3x6-10 Toes to Bar

Strength
5x3 Pause Front Squat

WOD
14 min AMRAP
30 Double Unders
10 Push Press (115/75)
2 Bar Muscle Ups

REC
50 Windshield Wipers

Saturday
Nov222014

Sunday 11/23/2014

Recovery Day