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NEWS

WOD – Thursday, November 30, 2017

By dennis | In Classes | on November 29, 2017

Announcements

Join us for the 2017 Vintage Holiday Party this Saturday at 8:30PM at Pass and Provisions!

Running Club

6:00PM @ Heights High School Track

10 Minute Warm-Up
Dynamic Flexibility
2 Person Relay – 10x200s
2 Lap Cool-Down
Static Stretch

QuickFit

AMRAP 5 Minutes X 3
Ski 500/400m
30 High Plank Knee to Opposite Elbow
10 Push Ups (Advanced 20)
Max Reps Wall Balls in remaining time

Rest 1:00

CrossFit

Cycle 2 – Test Week – Day 4
Compare to 10/12/2017

Warmup

2 rounds
10 Face Pulls
10 Push Ups
Row 300m/250m

Strength

3 Attempts at 1RM Clean and Jerk

In 20 minutes build in weight. Then 3 attempts at a 1RM

WOD

3 Rounds
50m Farmer’s Carry (53/35lbs per hand)
Row 500m

10 minute cap

Beginner: 35/26
Intermediate+: Rx

The key to this workout is pushing yourself on the row.

Competitor Extra

AMRAP 3 Minutes x 4
20 Wallballs 20/14lbs
15 Toes to Bar
Max Rep DB Snatch in remaining time (50/35)
Rest :60
Score is total DB Snatch




One Comment to "WOD – Thursday, November 30, 2017"

  • Douglas says:

    November 29, 2017 at 9:34 pm - Reply

    QoD: if you found a time machine in your backyard that could only go into the past, what place and time would you visit?

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