CROSSFIT: October 26 - November 01, 2015.


We will be taking part in this years CF LIFT-OFF  - check it out HERE. 

We will be completing it all on Saturday November 08, 2015.  You do not need to do anything special, just show up to regular group class and we will be completing the Lift-Off workouts. Its a max snatch, max clean and jerk + a CF wod chosen by CF HQ. The classes will be 2 hour sin length, you can choose either the lifting or the wod or both - its up to you.  Lets get involved and have fun.

"S.O.B."

 

Mon October 26/15

SOB - Cycle 05

WOD -

Level 2+3 - Fitness & Sport

- Rest Day

Level 1 - Health & Elements

A. Drop clean 3x5 (very light

B. High hang clean 2x5 - moderate

C. Hang clean 2x3 - heavy

D. Low hang clean 2x3 - heavy

E. AMRAP in 8 min;

- 10 perfect push-ups

- 10 pull-ups

- 10 box jumps @ 12/18” or 18/24”

L2T - Level 2

A. Snatch and jerk progressions

B. MU progressions and practice

C. Volume prescription given (modify based on time allowed)

TUES October 27/15

SOB - Cycle 05

WOD -

Level 2+3 - Fitness & Sport

A. Snatch 4(85%x2)

B. Clean and jerk 4(85%x2)

**L2T - we will be doing this tomorrow

>>>In Class

A. Thrusters EMOM

5min @ 95/135# (doubles)

5 min @ 105/155# (doubles)

B. “X gonna give it to ya”

3 rounds of;

- 20 DB alt. Snatches @ 35/50#

- 20 burpees

- 20 125/185# shoulder to overhead

Time cap 12 min

Level 1 - Health

A. Thrusters EMOM

5min @ 75/115#

5 min @ 95/135#

B. “X gonna give it to ya”

3 rounds of;

- 20 DB alt. Snatches @ 20/35#

- 20 burpees

- 20 85/115# shoulder to overhead

Time cap 12 min

Elements

A. Thrusters EMOM

5min @ moderate load

5 min @ heavy load

B. “X gonna give it to ya”

3 rounds of;

- 20 DB alt. Snatches @ moderate load

- 20 burpees

- 20 shoulder to overhead

Time cap 12 min

T2W - Level 3

A. Pre-work

B. Stone loading x 10-20 reps each - build to heavy stone

C. Yoke walks 3 lengths light + 3 length building to heavy (no drops)

D. “Open 11.5”

Complete as many rounds in 20 minutes as possible of;

- 5 power cleans @ 95/145#

- 10 T2B

- 15 wall balls @ 14/20# (10’)

WED October 28/15

SOB - Cycle 05

WOD -

Level 2+3 - Fitness & Sport

A. D-ball throws (overhead backward) x15 @ 10,15,or 20#,

B. Deadlift build to heavy double, then drop to 50%x reps (quit when form gives out...please don’t push it, we just need a high rep set completed - not maximal effort.  Shoot for 17-20+)

>>>In Class

A. Clean and jerk technique - 10-15min

B. “Main Site”

15-12-9 for time of;

- clean and jerks (power is fine) @ 95/135#

- chest to bar pull-ups

Level 1 - Health + Elements

A. Clean and jerk technique - 10-15min

B. “Main Site”

15-12-9 for time of;

- clean and jerks (power is fine)@ moderate load

- pull-ups or ring rows

L2T - Level 2

A. D-ball throws (overhead backward) x15 @ 10,15,or 20#,

B. Snatch 4(85%x2)

C. Clean and jerk 4(85%x2)

D. Deadlift build to heavy double, then drop to 50%x reps

THURS October 29/15

SOB - Cycle 05

WOD -

Level 2+3 - Fitness & Sport

A. Gymnastics EMOM;

- MU’s ring or bar (your choice)

- Strict HSPU’s

- Pistols

- Strict T2B

- Skin the cats on rings

- Kipping HSPU’s

**choose logical reps/set that are all unbroken.  4 rounds for 24 min.

B.Hang clean to thruster + push jerk 5x4+3 - build on sets to moderate load not maximal (7-8 RPE)

>>>In Class

A. “Rowing Kelly” - benchmark

5 rounds for time of;

- Row 500m

- 30 box jumps 20/24”

- 30 wall ball shots 14/20#

**Time cap 28 min

Level 1 - Health + Elements

A. “Rowing Kelly” - benchmark

5 rounds for time of;

- Row 500m

- 30 box jumps

- 30 wall ball shots

**Time cap 28 min

T2W - Level 3

A. Gymnastics EMOM;

- MU’s ring or bar (your choice)

- Strict HSPU’s

- Pistols

- Strict T2B

- Skin the cats on rings

- Kipping HSPU’s

**choose logical reps/set that are all unbroken.  4 rounds for 24 min.

B.Hang clean to thruster + push jerk 5x4+3 - build on sets to moderate load not maximal (7-8 RPE)

C. “Team series event #9 2014”

AMRAP in 20min of;

Each athlete performs in relay:

- 9 burpee box jumps @ 20”

- 9 squat cleans @ 105/155#

- Each athlete performs as a relay;

- 12 burpee box jumps @ 20”

- 12 squat cleans @ 105/155#

Then 15, 18, 21...

FRI October 30/15

SOB - Cycle 05

WOD -

**Wear your outfits for the Halloween spooktacular workout....Fran-kenstien.

 

ALL LEVELS

"FRAN-KENSTIEN"

21-15-9 of;

- 65/95# Thrusters

- Pull-ups

- Burpees

THE GYM IS CLOSED FOR THE Canadian Strength Symposium (CSS)

- come watch all our strongmen and women, powerlifting and weightlifting teams compete from 10:00am-3:00pm

SUN  November01/15

SOB - Cycle 06

WOD -

Level 2+3 - Fitness & Sport

A. Keg clean and press x 20 total reps all in singles (start light and build to heavy or moderate loads) - rest as needed

B. Gymnastics EMOM;

- MU’s ring or bar (your choice)

- Strict HSPU’s unbroken

- Pistols

- Strict T2B

- Skin the cats on rings

- Kipping HSPU’s

**choose logical reps/set that are all unbroken.  4 rounds for 24 min - base numbers off last week’s work.

>>>In class

A. Tire flips x 20 all in singles - alternate with partners on heavy tire

B. “Jackie” - benchmark

- Row 1000m

- 50 thrusters @ 35/45#

- 30 pull-ups

Level 1 - Health + Elements

A. Tire flips x 20 all in singles - alternate with partners on heavy tire

B. “Jackie” - benchmark

- Row 1000m

- 50 thrusters @ light weight

- 30 pull-ups or ring rows