Thursday, November 23, 2017

Thanksgiving

Holiday Week Schedule Thursday: 8am Bootcamp, 9am CrossFit. No other classes. Come in and get sweaty before eating your day away! Friday: 9am, 4:30pm, & 5:30pm. No other classes. Saturday-Sunday: Normal class schedule. crossfit-turkey

THANKSGIVING! Teams of Three Row 2017 meters

11 Rounds Of: • 23 Burpees • 17 Squat Cleans (#95/65)

Row 2017 meters

Wednesday, November 22, 2017

Snatch Complex and more for Wednesday!

Holiday Week Schedule Thursday: 8am Bootcamp, 9am CrossFit. No other classes. Come in and get sweaty before eating your day away! Friday: 9am, 4:30pm, & 5:30pm CrossFit. No other classes. Saturday-Sunday: Normal class schedule. crossfit-turkey

WEDNESDAY Strength Power Snatch [Video] Hang Snatch [Video] Overhead Squat [Video]

Complete 7 Sets of the following complex: Power Snatch + Low Hang Squat Snatch + Overhead Squat Use 80% of max Power Snatch. Hang is below the knee.

Conditioning AMRAP in 10 Minutes: • 7 Power Snatch (#95/65 Rx; #135/85 Rx+) • 30 Double Unders • 7 Toes to Bar

Power Snatch

Tuesday, November 21, 2017

Tuesday Back Squats and more!

Holiday Week Schedule Thursday: 8am Bootcamp, 9am CrossFit. No other classes. Come in and get sweaty before eating your day away! Friday: 9am, 4:30pm, & 5:30pm CrossFit. No other classes. Saturday-Sunday: Normal class schedule. crossfit-turkey

TUESDAY Strength Back Squat [Video] Complete 7 Sets of 3 Back Squats. Choose weight based on how you feel today. Use the same weight across all sets.

Conditioning AMRAP in 8 Minutes: • 10 Alternating Dumbbell Snatch (#50/35) • 10 Burpee Box Jump Overs (24"/20")

* Increase Snatch by 10 reps every round.

Optional Additional Work 4 Rounds For Total Time: • 25 Calorie Row • Rest 1 Minute

Back Squats

Monday, November 20, 2017

Clean/Front Squat Complex and a lot more for Monday!

Holiday Week Schedule Thursday: 8am Bootcamp, 9am CrossFit. No other classes. Come in and get sweaty before eating your day away! Friday: 9am, 4:30pm, & 5:30pm CrossFit. No other classes. Saturday-Sunday: Normal class schedule. crossfit-turkey

MONDAY Strength Power Clean [Video] Clean [Video] Front Squat [Video]

Complete 7 Sets, building weight, of the following complex: 1 Power Clean + 1 Squat Clean + 2 Front Squats

Conditioning For Time: 42 Wall Ball Shots (#20/14) 21 Thrusters (#95/65) 10 Power Cleans (#135/95) 30 Wall Ball Shots 15 Thrusters 10 Power Cleans 18 Wall Ball Shots 9 Thrusters 10 Power Cleans

Front Squats

Sunday, November 19, 2017

Sunday Funday!

SUNDAY Partner Workout AMRAP in 7 Minutes: • Sled Push, Turf Width Down & Back • Shuttle Run 3 Turf Widths • 7 Wall Ball Shots • Shuttle Run 3 Turf Widths

Rest 1 Minute

AMRAP in 5 Minutes: Rowing for Calories

Rest 1 Minute

AMRAP in 7 Minutes: • Sled Push, Turf Width Down & Back • Shuttle Run 3 Turf Widths • 7 Dumbbell Snatch • Shuttle Run 3 Turf Widths

Rest 1 Minute

AMRAP in 5 Minutes: Rowing for Calories

* Partners will alternate rounds and split Row Cals how they choose.

Saturday, November 18, 2017

 Saturday Partner Workout! 8am Bootcamp, 9am CrossFit, and 10am Open Gym

SATURDAY Partner Workout 100 Push Press (#95/65) Partner 1 works while Partner 2 holds a KB Goblet Squat (#55/35)

100 Hang Squat Cleans (#95/65) Partner 1 works while Partner 2 hangs from the pull up bar.

100 Toes to Bar Partner 1 works while Partner 2 holds a handstand.

100 Airdyne Calories Partner 1 works while Partner 2 holds an AbPlank.

* Break up reps and rotate as often as needed.