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