WOD - Tuesday, 11.24.2015

Thanksgiving Schedule

Wednesday - no 7,8PM
Thursday - one class, 10AM
Friday - one class, 10AM

Ladies Night...

On Friday Dec 4th at 7:30pm we will be hosting a Ladies Only Wine n WOD.  Please bring yourself, a bottle (or 2) of your favorite wine to drink and come out to do a great WOD with all the amazing women in our gym. I will bring some yummy finger foods for after and I am hoping for an evening of exercise, fun, laughter and friends!  Looking forward to seeing you all there. (wod first, then wine)

Please sign up at the desk if you will be coming so I can plan for how much food to bring!

(Note: Anita wrote this, I did not.  It would be very weird if I invited 50 woman to join me for wine)

CROSSFIT
WARMUP

Row/Bike/Run 2 minutes
10 Samson Lunges (5 each)

With an empty bar:
10 Elbow Raises each side
5 Clean Pulls
5 Power Cleans
5 Front Squats
5 Thrusters

IWT TUESDAY

Part 1: 3 rounds with 2 minutes rest

Row/Bike 25/18 Calories
10 Front Rack Lunges (5 each)
5 Shoulder to Overhead @ 50% of best S2OH

-rest 5-

Part 2: 3 rounds with 2 minutes rest

8 Power Cleans (50%)
8 Front Squats
1 minute Max Burpees Over the Bar

-rest 5-

Part 3:
5 rounds for time

10 seconds L-Hang
20 seconds Plank Hold

FITNESS (11AM)
WARMUP

4 x 30 sprint on assult bike (30 sec rest b/w sets), 10 PVC passthrus, 1 min bottom of the squat, 10 pass thrus in the bottom of the squat, 10 PVC thrusters, 10 PVC OHS, 10 beat swings.12 min EMOM: Odd min: 12 KB swings (53/35), Even min: 8 burpees14 min AMRAP: 10 KB SDHP (70/53), 10 toes to bar, 10 single Arm OH walking lunges with KB.