60 abmat situps *if advanced and can handle work load do GHD
50 Box Jumps (20,24”)
40 Deadlifts (115,185#)
20 KB swing (53,70#)
10 Back Squats (same as deadlift weight) *scale to using rack if cannot clean weight.
5 Handstand pushups (wall- no more than 2 abmats/ Box-usual)
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Nov. 16: Paleo Challenge Begins
All Gym Paleo Thanksgiving Dinner!
Nov. 28: Oaken Bucket WOD
Dec. 7 : Winter Rendezvous! We need volunteers!
AMRAP 10 min:
10 Sumo-deadlift highpull (55,75#) *same as FGB
10 barhop burpees
No matter who we are, or at what point we are at in our lives, it is never too late to reap the benefits that assuredly will follow as we strive to optimize our health. Not only will those benefits be ours to enjoy, but our families and those around us will be influenced by our example…. When the unexpected illness does confront us, we will be better prepared to fight it off, and its impact on our productivity and quality of life will be less. Read more about the Sickness, Wellness, Fitness Continuum here.
P1. Kipping Pullup skill work + Death by Pullups
10 min of death by kipping pull-ups
If you fail begin back at 1 rep and re-start until 10 min ends.
P2. Back Squat 5 rounds x 3 reps.
Increasing each round to a 3 rep max.
*Post weights for each working set and final heaviest set of 3.
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Nothing Changes If You Change Nothing
3 Rounds for time:
21 Wall Balls (14,20# 10′)
21 Push Press (55,75#)
*same as FGB
(goal is 15 min time frame)
“CrossFit “virgins” have the potential of walking into an under-qualified gym, and leaving with a bad taste for CrossFit in their mouths. Or, worse yet, leaving injured, not able to workout. Period. So what do you do? Well, with so many options in your backyard, it becomes ever-so-important to do your homework. What are the qualities that a good CrossFit gym should possess before you make your commitment to joining?” All CrossFit Gyms Are NOT Created Equal
P1. 3×3 Push Press from rack @ 80% of 1 rm.
*warmup with 2-3 reps at 45,55,65%
P2. Power Clean progressions: Burg warmup + clean pulls
Warmup to 75% of power clean, NO touch and go- reset each time.
3 Power Cleans EMOTM x 10 min, NO touch and go- reset every rep.
Today: Olympic Lifting at 10am
FREE Team WOD at 11am
CWOD/ Open Gym 12pm
Sunday: Paleo Challenge Seminar at 2:30pm