
In teams of 3, one athlete working at a time (except for run – done together). Done in any order, but must complete one station before moving to next.
2000m Row-laids! I need Row-laids for this heartburn!
2000m Row-laids! I need Row-laids for this heartburn!
Skill: 10 min EMOM: Hang clean - 1 rep @ 80% of 1RM
WOD:
Three rounds*
10 Hang power cleans 135/95
10 burpees
75 DUs
Two rounds
10 Hang power cleans 135/95
10 burpees
WOD:
Three rounds*
10 Hang power cleans 135/95
10 burpees
75 DUs
Two rounds
10 Hang power cleans 135/95
10 burpees
A) Hang Clean (anywhere above knee) + full Clean. Spend 12 min finding your heaviest complex for the day
B) CF Metcon
C) 10min clock. 3 c2b, 200m run, 6 c2b, 200m run, 9 c2b, 200m run etc
B) CF Metcon
C) 10min clock. 3 c2b, 200m run, 6 c2b, 200m run, 9 c2b, 200m run etc
Happy Thanksgiving everyone! We are thankful for all of our members! You are like family. Enjoy!
Rest or...
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
**REMINDER** We will be closed Thanksgiving 11/27. There will only be TWO classes at 9 am and 6:30 pm on Friday 11/28.
Skill: TGUs. Get athletes comfortable with the movement and find a challenging weight for the WOD.
WOD:
Skill: TGUs. Get athletes comfortable with the movement and find a challenging weight for the WOD.
WOD:
Warm-Up: Bear crawl to hurdles=> 5 one-legged side-to-side hops, each leg => 2 cartwheels => speed ladder => 25-meter high knees back to start
Focus: Hang power clean – focus on dip-shrug-drop-stand
WOD:
Focus: Hang power clean – focus on dip-shrug-drop-stand
WOD:
A) Snatch; high hang, but with no knee bend. Stand tall with the bar, and drop under it. You will need to be fast in order to get heavy. 5 attempts at a 1rm in this movement, then 10 single full snatches at 82 – 85%
B) CF Metcon
B) CF Metcon
**REMINDER** We will be closed Thanksgiving 11/27. There will only be TWO classes at 9 am and 6:30 pm on Friday 11/28.
Skill: Push Jerk
60% x 5
70% x 3
80% x 1
90% x 1
100% x 1
100%+ x 1
Skill: Push Jerk
60% x 5
70% x 3
80% x 1
90% x 1
100% x 1
100%+ x 1