Monday 11.17.14

image

Santa, Mrs. Clause and the Elves Costume, Potluck/BBQ Party
Halloween isn’t the only holiday tailor-made for dress-up. Hit up a costume store or make a Santa suit, Mrs. Claus or even an elf ensemble. On Friday December 5th at 8:30pm come to the gym dress in your best version of what Santa, his wife or his elves would look like. To ensure proper participation, we will award the best dressed Kris Kringle, Mrs. Claus or elf costume with a prize. All members, significant others and friends are invited. The more the merrier.

Also we will be doing a re-gifting-the act of handing off one of your previously received unwanted gifts to someone else. Come with one of last Christmas’ cast-offs — a leopard-print Snuggie, an automatic-twirling spaghetti fork, or a hot-pink clip-on tie. Make sure your gift is wrapped. We will play a version of “White Elephant,” where people can pick from the pile or steal someone else’s new acquisition. One person’s trash is another’s recycling!

Skills/Strength
Back Squat - 5@70%, 5@75%, 5@80%, 5RM
WOD
In an 18min Window:
2 Mile Run
Max Rep Power Snatch (L2 155/105, L1 125/85)

Saturday 11.15.14

Skills/Strength
5 Min Handstand Practice
5min bar muscle-ups
5mins L-sits, L-hangs
WOD
20 min AMRAP w/partner
40 kb swings 53/35
30 wallballs 20/14
20 pullups
10 burpee over partner

Friday 11.14.14

image

With all the pressing we do it is a good idea to get some pulling in as well.

Skills/Strength
5 Snatch Push Press + 1 Overhead Squat
x 5 sets @75% (of sn or ohs)
WOD
4 Rounds
15 Supine Bar Rows
250m Run
60 DU (60 DU + 30 Attempts)
*Faster then on 10/30 50 Burpee penalty if slower
*L2 all DU have to be unbroken sets. If a set is broken you must start at zero.

Thursday 11.13.14

image

Be safe! protect your hands.

Skills/Strength
Power Snatch - 5x3@75%
WOD
4 Rounds
21 Wall Ball (L2 20/14, L1 16/12)
18 Pull ups
15 Ball Slams (40/20)
12 HSPU (DB Presses)
Notes
*Protect hands

Wednesday 11.12.14

Let me tell you about CrossFit. CrossFit is a lifestyle in which you are prioritzing your health. The ability to do many different things at a high level of intensity.

Skills/Strength
Snatch High-Pull - 5x3@75% (of sn)
WOD
3 Rounds
21 KBS (L2 53/35, L1 44/26)
15 T2B
9 Clean & Jerks (L2 135/95, L1 115/75)