Angie

Skill work
Handstands

"ANGIE"

Finish all of one exercise before moving on to the next one - for time

Advanced

100 Pull ups
100 Push ups
100 Sit ups (hollow rock)
100 Squat

Intermediate

75 of each

Beginners

50 of each

Rest Day

Watch some football - GO VIKES !!

Advanced - watch 3 games + sports center

Intermdiate - watch 2 games - Vikes + one other

Beginners - watch the Vikings

Broken Thursters

Elbows down = no rack for the bar = arm workout

Elbows up = less work for your arms

Thank you Leda for stopping by - you gave me some excellent ideas for future classes and how to start out the classes with extended warm ups.

5 Rounds for time

Run 250 M
5 Push Press @135
10 Front Squat @135

Intermediate


4 rounds - wt TBD


Beginner

3 rounds - wtd

For our esteemed Guests....

Hmmm - we could call this workout "DEATH" judging by the end results

 Rounds of max reps - total lowest scores from each exercise
Rotate through the exercises - ala - FGB

Push ups (clap if you can) 40 seconds / rest 20
Box jumps 40 seconds / rest 20
Pull ups 40  seconds / rest 20
Mod Burpees 40 seconds / rest 20

Intermediate = 3 rounds

Beginners = 2 rounds

HAPPY THANKSGIVING !!!

WOD - enjoy your Thanksgiving meal !!  Oh, and watch some football (though the games are stinkers)

Presses - Max 5 Reps

 I don't really like the bent wrists - the weight is being supported by his hands / wrists, not his arms

Maximum weight for 5 overhead presses (not push presses, just presses)
Start light for warm up sets and increase the weight gradually - aim for hitting your PR in 6-7 sets

Met Con

21-15-9 / 18-12-6 / 12-9-6

KB / DB swings (weight tbd by athlete)
Lunges (per foot) with weight overhead (tbd by athlete)

Rows and push ups

For time

4 rounds

Advanced

Row 500 M
50 Push ups

Intermediate

Row 400 M
35 Pushups

Beginner

Row 250 M
25 Pushups

Power Cleans

Max 3 Reps of Power Cleans - taking from the floor into a rack position

MetCon
work the core

2 Sets of

50 v-ups
50 Supermans

Saturday WOD

Overloed can now do 4-5 unassisted pull ups - she started at 2

5 Rounds for Time

Run 250 M

10 Pull ups

10 Push Press @ 95 ( move up to 115 next time)

Intermediate

4 Rounds of above (wt tbd by athlete)

Beginners

3 Rounds of above (wt tbd by athlete)

Tabata (Kali Style)

Yes - this is the end result of Tabata - she recovered

8 Rounds of 20 seconds work / 10 seconds off

Intermediate - 6 Rounds, rest the final 2 rounds of each set

Beginners - 4 Rounds, rest the final 4 rounds of each set

Squats
Push ups
Hang High Pulls
Modified Burpees

Cindy - Joe's first CrossFit date

Joe after about 7 minutes

Cindy - 10 Min AMRAP
5 Pull ups
10 Push Ups
15 Squats

Day Off

Rest, relax, get ready for tomorrow's workout...and Saturday morning :)

For time

Advanced

10 - 1
Run 100 M
Burpees
Run 100 M
Pull ups

Intermediate
10-1
run 100 M
Burpees
Pullups

Beginners

10-8-6-4-2
Run 100 M
Burpees
Pull ups

Bench - max 5 Reps

Warm up with a few lighter sets, then set a PR as you build up the weight

Met con

5 Rounds
run 100 m
10 Jumping Lunges / foot

Pressing Box Jumps

10- 1 of the following - alternating between exercises

Advanced

Box Jumps @ 20"
Overhead Press (any kind) @ 115

Intermediate

Same reps
Box Jumps @ 16"
Overhead press - wt tbd by athlete

Beginner

10-8-6-4-2
Box Jump @ 12" / 16 '
Overhead press - wt tbd by athlete

Off Day

Cheer on the Vikes, boo the Pack, and enjoy 10 hours of NFL !!!

Friday the 13th :(

Looks like the tin man is punching me in the throat


AMRAP

Advanced

20 Minutes

21 KB Swing @ 44 LB
15 Lunges / foot w/ 25 lb wt overhead
9 Ring Rows

Intermediate

15 Minutes

18 KB Swings
12 Lunges / foot w/ 25 lb overhead
7 Ring Rows

Beginner

10 Minutes

15 KB Swings
10 Lunges / foot / 10 LB overhead
5 Ring Rows

Off Day

We all need rest - so take it today - tomorrow (Friday) we won't have a workout as my brother is in town.  Saturday we will have a 9:00 workout for those interested.

Veteran's Day Workout

Thank you Vets - for our freedom, our peace of mind, and for the sacrifices you have made to keep this country strong and safe.

Run 1 mile as a group, keeping pace with the slowest runner (we do NOT leave anyone behind)

then

10 sets of

5 pullups
10 pushups
15 squats

then

100 situps

For time

We owe our vets one modified Burpee (no pushup) for each minute it takes for the workout to be finished.

Time = 22:34 = 22 Burpees

Overhead Squat - Max 3 Reps

Get your maximum Overhead Squat for 3 GOOD reps.

Freddy's Revenge (Deadlifts)

Advanced

5 Rounds of
5 Deads @ 275
10 Burpees

Intermediate

4 Rounds of
5 deads (wt tbd by athlete)
10 Burpees

Beginner

3 Rounds of
5 Deads (wt tbd by athlete)
10 Burpees

Rest Day

Watch Football and do some yard work - it's beautiful outside !!!

Cleans Max 1 Rep

Practice form - then work up to max

Met Con

20 sec work / 10 sec off

Jumping Lunges

push ups

mod Burpees

Off Day

Stretch your muscles today

Incline Bench - Max 1 Rep

Work up to your max for one rep of the incline Bar bench

Tyler

5 Rounds for time

Advanced

21 Pullups
21 Ring Dips
21 Sumo Deadlift High Pull @ 95#

Intermediate

15 Pullups
15 ring dips / dips off box
15 Sumo Deadlift High Pull @ wt

Beginner

10 Pullups (ast Pullups / jump pullups)
10 Dips
10 Sumo Deadlift High Pull @ wt

Wall Balls for time

Advanced

150 Wall Balls

Intermediate

115 Wall Balls

Beginner

80 Wall Balls

Weigh to be determined by the athlete