CROSSFIT: Nov 9-15, 2015.

 

CrossFit Update Show on Lift-Off (from last week)

 

Aging, Performance and Health - Lon Kilgore.  An article form the CrossFit Journal.

"S.O.B."

 

MON  November 09/15

SOB - Cycle 08

WOD -

All Levels

Test Day 5 of 7

A.  “Fran" – benchmark

21-15-9 for time of;

- 65/95# thrusters

- Pull-ups

**Scale loads and pull-ups and  ring rows if necessary

L2T - Level 2

A. HS wall walk-ups + wall runs - 10 min

 

B. Snatch + jerk positions - 5 min

C. Snatch deadlift to high hang into high hang snatch - light tech x 10 reps

D. Hang snatch 3x3 - build to moderate.

TUES  November 10/15

SOB - Cycle 08

WOD -

Level 2+3 - Fitness & Sport

Test Day 6 of 7

A. Fight gone bad

Three rounds of;

- Wall-ball @ 14/20#

- Sumo deadlift high-pull @ 55/75#

- Box Jump @ 20/24”

- Push-press @ 55/75#

- Row for calories

**1 min of work at each station for max reps total.
**Scale loads, wall ball load, and box jump height

T2W - Level 3

A. Power snatch + low hang snatch 5(65%x1+2)

B. Parallel bar dips kipping tech

C. Kipping parallel bar dips - EMOM x 10min

WED  November 11/15

SOB - Cycle 08

WOD -

Class times will be 2pm and 3pm.  This stat holiday workout is FREE to all interested that have CF experience.  We will do later classes today in order to not overlap with the Saskatoon Remembrance Day Service held at SaskTel Center.

 

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Remembrance Day HERO wod

Level 2+3 -  Fitness & Sport

“NUTTS”

-10 HSPU’s

- 15 deadlift 165/250#

- 25 box jumps 24/30”

- 50 pull-ups

- 100 wall ball (14/20)

- 200 DU's

- 400m run with 25/45# plate

Level 1 - Health

-10 heavy DB push press

- 15 deadlift 125/205#

- 25 box jumps 18/24”

- 50 pull-ups or ring rows

- 100 wall ball (10/14)

- 200 skips or DU's

- 400m run with 10/25# plate

Elements

-10 heavy DB push press

- 15 deadlift @ moderate load

- 25 box jumps 12/18”

- 35 ring rows

- 70 wall ball

- 140 skips

- 400m run with 10/25# plate

THURS  November 12/15

SOB - Cycle 08

WOD -

Level 2+3 - Fitness & Sport

- Rest Day

Level 1 - Health & Elements

A. HS wall walks x6

B. HS hold 3x30-60sec

C. HS free holds with partners 3x20-45sec

D. HSPU eccentrics (to abmat or floor) 10 singles at 3-8sec eccentrics

E. HSPU’s EMOM x 10min (choose reps based on ability)

**Scale to HS holds EMOM (15-20sec)

F. Complete for reps;

- 1 min box jumps 20/24”

- 1 min KBS @ 16/24kg

4 rounds for reps

T2W - Level 3 

TBA

FRI November 13/15

SOB - Cycle 08

WOD -

Level 2+3 - Fitness & Sport

Test Day 7 of 7

A. Choose one of the following;

“Cindy”

AMRAP in 20 min of;

-        5 pull-ups

-        10 push-ups

-        15 squats

or

“Mary”

AMRAP in 20 min of;

-        5 HSPU’s

-        10 pistols

-        15 pull-ups

**Choose one or the other.

SAT  November 14/15

SOB - Cycle 08

WOD -

Level 2+3 - Fitness & Sport

A. Power snatch + hang snatch + OHS 5(65%x1+1+2)

B. Snatch pulls 4(95%x3)

>>>In class

A. “CF HQ”

7 Rounds for time

- 7 65/95# power cleans

- 7 65/95# thrusters

- 7 bar facing burpees

Level 1 - Health

A. “CF HQ”

7 Rounds for time

- 7 55/75# power cleans

- 7 55/75# thrusters

- 7 bar facing burpees

Elements

A. “CF HQ”

7 Rounds for time

- 7 power cleans or deadlifts @ an easy load

- 7 Thrusters @ the same load as power clean/deadlift

- 7 bar facing burpees

SUN  November 15/15

SOB - Cycle 08

WOD -

Level 2+3 - Fitness & Sport

A. Clean deadlift to knees + power clean + hang clean + jerk 5(65%x1+1+1+1)

B. Front squats 7 singles at the following percentages - 60-70-80% - rest as needed

C. MU’s x 20 for time.

>>>In class

A. Tire Flips 5x8 (moderate load and unbroken)

B. “Fester”

AMRAP in 16min;

- 2 legless rope climb

- 30 35/45# OH lunges

- 30 push-ups

- 30 T2B

Level 1 - Health

A. Tire Flips 5x8 (moderate load and unbroken)

B. “Fester”

AMRAP in 16min;

- 2 lying rope climb or rope climb

- 30  lunges

- 30 push-ups

- 30 T2B or hanging knee raises

Elements

A. Tire Flips 5x8 (moderate load and unbroken)

B. “Fester”

AMRAP in 16min;

- 2 lying rope climb or rope climb

- 20  lunges

- 20 push-ups

- 20 T2B or hanging knee raises