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Archives for : November2017

Friday 12.1.17

December already! Join us tomorrow, December 2nd, for the Hot Cocoa run. Run starts at Stampede CrossFit.

Strength
Back squat
10@50%
5@65%
3@75%
3 additional attempts to build to heavy 3RM BS

 

Training
3 rounds
400m run
15 pull ups
50 squats
15 pull ups

Thursday 11.30.17

Day 3 of testing. Finish up your sheets.

Gymnastics
With a partner 3:00 at each station:
MR Air Squat :20 or Pistol ea/UB
MR Push PU/BD/RD/HSPU
MR Pull PU/C2B/MU
MR Hold Tuck Hold or L Sit

 

Conditioning
ME 1mile Run
Rest 5:00
ME 500m Row
Rest 2:00
3:00 to find MR Jumps

Wednesday 11-29-17

Holiday party/Promotion night is next Friday December 8th. Potluck style. No evening classes.

Strength

Hang power snatch
5@bar
5@50%
3@60%
4 additional attempts to build to heavy 3RM HPS

Training
21-18-15-12-9-6-3
Burpees
Shoulder presses 70% 95/65

Tuesday 11-28-17

Day 2 of testing. Chip away at those sheets.

Strength
With a partner:
20:00 build to heavy lift of choice or hit all testing minimum lifts

 

Training
Randy
75 Snatches 75/55
or
Grace
30 C&J 135/95

 

Monday 11-27-17

Day 1 of testing. Stay focused and celebrate your achievements.

Training
Jackie
1k Row
50 Thrusters 45/35
30 Pull Ups
or
Fran
21-15-9
Thrusters 95/65
Pull Ups

Conditioning
ME 1k or 2k Row
Rest 5:00
ME 400m Run

Sunday 11-26-17

Holiday party/Promotion night is December 8th. Mark your calendars.

Rest day

Saturday 11-25-17

Barblell club at 9am followed by open gym at 10am.

Snacth + OHS
50% x 5
60% x 5
70% x 2
80% x 2 x 3

Snatch Pull
100% x 3 x 5

Accessory work
20×4 back racked walking lunge
10×5 goblet squat

Friday 11-24-17

Limited schedule today. 830am and 6pm classes only.

Training

20:00 AMRAP
50 double unders
100ft walking lunge
100ft bear crawl

Thursday 11-23-17

Thanksgiving family and friends WOD today at 830am. See you all there.

Happy Thanksgiving
3 rounds
1:00 strict pull ups
1:00 burpess
1:00 box jumps 24/20
1:00 squat hold
1:00 rest

 

2 man 1 mile relay race

Wednesday 11-22-17

Thanksgiving family and friends WOD is tomorrow, November 23rd at 830am. If you are 3x/wk adjust your training days to attend then fun workout.

Training

4 rounds
30 swings 53/35
15 T2B

 

Conditioning

2 rounds
800m run
3:00 rest
compare with 81717