WOD - Friday, 11.6.2015

activelifeathletics.com -- CrossFit Island Park -- tag @activelifeathletics and @supercleary if you post online. Beginner classes starting now.

Posted by Active Life Athletics - CrossFit Island Park on Thursday, November 5, 2015

Make sure to check out photos on our facebook page.  You have "liked" us on Facebook and followed us on instagram right?

We have 8 of our freshest young bucks (and buckettes) taking on the Wodfather masters competition next weekend.  Come out and support them!  We also have a sign up sheet for what their team names should be.  Make sure to jot your ideas down.

 

 

CROSSFIT
WARMUP

Run 400m
With a PVC:
10 Pass Throughs
10 Squat Pass Throughs
10 Behind the Neck Push Press
10 Overhead Squats
10 SOTS Press

With an empty barbell:
5 Behind the Neck Push Press
5 Behind the Neck Push Jerks
5 1 1/4 Overhead Squats

Review and execute complex

STRENGTH
In 15 minutes, go as heavy as possible from a rack:
3 Behind the Neck Push Jerks+3 Overhead Squats

Time to take on another benchmark "girl"
"Jackie"


1000m Row
50 Thrusters (45/35)
30 Pull Ups

FITNESS (11AM)

WARMUP
400 m run, 10 leg swings, 10 arm swings, 10 boot straps, 1 min bottom of the squat, 10 kossacks, 5 inch worms

ENDURANCE
Row 2000m for time

WOD
2 RFT: 10 pullups, 20 sit ups, 30 air squats, 40 wall balls

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