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Holiday schedule Monday Veteran’s day 11/12. 9am wod for crossfit, bootcamp and Crossfit kids. 10am Crossfit. Open gym from 11-1230pm.

November 11, 2018

 

 

Monday

9am crossFit/bootcamp/kids Crossfit 

Hero wod

“Armistice”

9min amrap

100m run

11 sit ups

11 squats 

(100m run remains the same rep scheme on movements goes up every round eg; 22 22, 33 33, 44 44, etc. 

Rest 2 min. 

Then another 9min amrap same rep scheme as before. 

100m run

11 hr push ups

11 box jumps 24/20

100m run

22 hr push ups

22 box jumps etc.....

 

10am Crossfit 

“Armistice too”

11min amrap

11 power cleans 135/95

11 burpees over bar

19 deadlifts

18 pull ups

 

Tuesday 

B)Strict press

E2MOM 6

3-3-3-3-3-3

 

C)3x not for time 

Max set of -strict pull ups

                   -strict presses 75/55

                   -max cal row :20sec

                   -L sit for time. 

 

Tuesday/bootcamp

E3MOM 5

Deadlifts

5-5-5-5-5

 

“Optimus Prime”

Max wall balls 20/14

5 deadlifts 225/155 EMOM

 

Wednesday 

Hang power Snatch 

1-1-1-1-1-1-1-1-1-1

 

“Karen”

150 wall balls20/14

for time. 

 

Bootcamp/Wednesday 

“Team of 2 Cement Mixer”

10 round total (5 each athlete, 1 round each at a time, 1 works 1 rests/recovers). 

400m run

12 toes to bar 

 

Thursday 

B)Front squats 

E2MOM 5 

3-3-3-3-3

 

C)15-12-9-6-3

Front squats 135/95

Toes to bar 

 

Bootcamp/Thursday 

4x 

21 ball slams 30/20

150m lunge

9 hand stand push ups (scale 9 seated strict presses)

 

Friday 

Amrap 5

100double unders buy in....then...

12 dB alt snatches 50/35

4 burpee box jumps 24/20

Rest 5 min. 

Then ....... 

amrap 5 of..

100 double unders buy in then

8 dB alt snatches 

4 burpee box jumps

5 min rest/recovery 

Then amrap 5 of.....

100DUs buy in.....

4 dB snatches

4 burpee box jumps

 

Bootcamp/Friday 

Same as CF

 

Saturday 

9am Hero wod/partner wod

“Schmalls”

800m run buy in (together)... then 2 rounds of the following...

 

50 burpees

40 pull ups

30 pistols (must alt)

20 kB swings (murican) 53/35

10 hand stand push ups 

 

.....cash out 800m run cash out together. 

 

10am “rip it n’ grip it”

Partner wod. (12 min running clock)

Partner A does.....

Mins 0-2 max cal row

         2-6 5RM TNG power snatches

Partner B does....

Mins 6-8 max cal row

         8-12 5RM tng clean jerk. 

 

1115am Restorative yoga/mobility

 

Sunday 

Open gym 

9-11am,

430-630

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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