Recovery Day or not!
Friday, November 25, 2011 Warm up 10 Front Squats with Bar 10 Dips Spend 6 minutes mobilizing your Front Rack position 10 Skin the Cats 10 Squat Cleans (95/65) 10
Good Food
Wednesday, November 23, 2011 Warm up2 Deadlifts, EMOTM for 10 minutes (every minute on the minute) Rest 5 minutes, then 3 Rounds for time of:800 meter runRest 2 minutes Cool
Thank You Giving
Monday, November 21, 2011 Warm up12-9-6 reps for Quality of:Strict Pullups“Perfect” BurpeesBasic Dot Drill Rest as needed, then perform 3 Rounds for time of: 500 meter Row21 Inverted Burpees400 meter
Do the Right Thing
Friday, November 18, 2011 “Classic CrossFit Warmup”15 Overhead Squats with Bar15 GHD situps15 Hip Extensions15 Strict Pullups15 Pushups30 Second Sampson Stretch each leg Practice your kipping pullups, loosen any tight
Commitment!
Wednesday, November 16, 2011 Warm-up: Burgener Warm-up with PVC 15 GHD Situps 15 Hip Extensions Burgener Warm-up with Bar (decide which wod you will perform and use that for the
A first time for everything
Tuesday, November 15, 2011 Warm-up: Skip rope 400 meters 3 Rounds: 10 Walking lunge 10 V-ups 10 Bar taps 10 second flexed arm hang Practice rope climbs, kipping toes to
How Hard Could It Be?
For Quality: Burgener warm up with PVC 10 Overhead Squats with PVC 10 Snatch Balance with PVC 30 seconds Sampson Stretch each leg 1 minute Pigeon stretch each leg 2
Your turn.
Warm up:3 Rounds:6 Medicine ball cleans8 Box jump overs10 Shouler taps15 Double unders “Death by Clean” (155#/105#)With a continuously running clock, perform 1 clean the first minute, 2 cleans the
Level Up.
For time: Row 300 meters 135 pound Push press, 20 reps Row 300 meters 135 pound Push press, 15 reps Row 300 meters 135 pound Push press, 10 reps Row
Activation
2 Rounds for Quality: 10 Hollow to Arch Rolls 10 Bar Taps 10 Pushups 15 Squats 6 Muscle-up Transitions with Feet on the floor 30 second Sampson Stretch each leg
