Wednesday

thanksgivingTEAM WOD @ NOON ONLY!

WOD: In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1-
10 Box Jumps
5 Pull-Ups

Station 2-
10 Burpees
5 Dumbbell Ground to Overhead

Station 3-
300 Meter Run w/Med Ball

Teammates can only rotate after the running partner returns. Record total rounds and reps per station.

Tuesday

Vacay

shaun and Jenna will be heading for vacation on December 17-24, headed back to Playa Del Carmen to WOD with CrossFit Impetus. Be ready for schedule changes while Heather will be holding all classes.

“28. You go on vacation, and you WOD alone because the thought of not WODing for a week is too much.”
This is Exactly What Happens When You Start Doing CrossFit

WOD:
A. Take 15 minutes to build to a heavy Power Clean

B. In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)

Monday

Monday take over the worldWOD:
A.
3 sets of:
Ring Rows x 8-10 reps
Rest 45 seconds
Lateral Lunges x 8-10 reps each leg
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

B. Complete as many reps as possible in 7 minutes of:
3 Thrusters (65,95#)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups

Friday

leaving work on fridayWOD:
A. Four sets of:
Front Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85-90%
*If set 4 felt good: Set 5 – 1 rep @ 95-100%

Tall Box Jumps x 1.1.1.1.1
(rest 5-7 seconds between singles)
Rest ~2 minutes

B. For time:
Row 1000 Meters
immediately followed by,
Three rounds of:
95/65 lbs Thrusters x 15 reps
Double-Unders x 30 reps

Thursday

LazyWOD:
A. Power Clean skill work +
Five sets of: Every other min OTM x 10 min total:
Power Clean x 1.1.1
(rest 10 seconds between singles, increase weight each of the 5 rounds)

B. Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possible of:
Burpees x 5 reps
Ground to Overhead x 5 reps (95/135#)

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

Wednesday

Champions aren’t made in the gyms. Champions are made from something they have deep inside them — a desire, a dream, a vision.
-Muhammad Ali

WOD:
A.Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds

B. Four sets of 3-minute sprints of:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

Tuesday

deadliftWOD:
A. Deadlift x 3 reps (with PERFECT posture and mechanics)
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts

B. Three rounds for time of:
400 Meter Run/ 500 m. Row *Pick your weakness
10 burpee pull-ups *If using a band, do 10 burpees first then 10 pull-ups

Monday

Mandy from Schacht Farm will be at Hoosier CrossFit this Monday the 17th. You can stop in and chat anytime 5-7pm; learn about her farm & the health benefits of grass-fed, free range meats! She will have information about signing up for the next 3-month meat share. For $300 you get 15lbs of meat dropped off at HCF the 4th Monday of every month. You have to sign up on her website by Dec.1st. If you have a large family you can buy more than 1 share or add on meat.

WOD:
A. Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
Goblet Squats x 8-10 reps @ mod-heavy
Rest 45 seconds
Russian Kettlebell Single Arm Swings x 20 reps alternating hands
Rest 45 seconds

B. Complete as many rounds and reps as possible in 7 minutes of:
14 Wall Ball Shots (14# 9′, 20# 10′)
100 Meter Run