Christine
OPEN GYM 9:30am- 11:30am
11:45am- 12:45pm CrossFit Kids
12:45pm- 1:45pm CrossFit Teens
21 DAYS OF GAINS: Day 1 of 21
Part 1. 5 Rounds of :
20 DB Box Step ups
20 Glute Ham Raises
20 DB Walking Lunges
20 Barbell Calf Raises
Part 2. Back Squats: 100 Reps at Body Weight
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Matty
In Teams of 2, complete the following for time:
1 mile Run (together)
150 Burpee Pull Ups (split)
1 mile Run (together)
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Issy, Shae and Erica
The Regular 5:00am and 4:30pm Class will be cancelled today.
Tonight come and celebrate – Holiday Party 7:00pm until it gets weird, Dress to impress.
Teams of 2, complete the following for time:
2000m Row
50 Squat Cleans and Jerks #205/#135
Partition work as needed, One Athlete working at a time.
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Alanna
35:00 Minutes for Quality
20/15 Calorie Machine (after every round completed, use a different machine)
10 DB Deadlifts (moderate load)
10 DB Hang Power Cleans (moderate load)
5 Single Arm DB Split Jerk- Right arm (Heavy load)
5 Single Arm DB Split Jerk- Left arm (Heavy load)
20 GHD Situps
50ft Sandbag Carry 150lbs/100lbs
Box Brief:
Tomorrow, Friday November 29, 2019- Holiday Party 7:00pm until it gets weird
Heba, Tracy and Amanda
Every 5:00 Minutes for 20:00 Minutes (4 Rounds)
25/20 Calorie Row/ SkiERG
20 Burpees over Parallettes
-Followed by-
In Teams of 2: Every 2:00 Minutes, Alternating movements for 16:00 Minutes
Odd Minutes: 4- Front Squats*
Even Minutes: 4- Bench Press*
Athletes Notes
*Athlete 1 starts with the Front Squats as Athlete 2 starts with the Bench Press, Alternating every 2 Minutes
*Build up in weight each round that passes with your partner, Starting at #155/105 for the Front Squats and #95/#65 for the Bench Press
Box Brief:
Friday November 29, 2019- Holiday Party 7:00pm until it gets weird.
Navio
Part 1. Snatch: Spend 12:00 Minutes to build up to a heavy 2 rep set.
Part 2. For Time
500m Row
50 Toes-Bar
500m Row
50 Handstand Pushups
500m Row
50 Toes-Bar
Box Brief:
Friday November 29, 2019- Holiday Party 7:00pm until it gets weird
Cory and Sergio
Part 1. In Teams of 2: Every 2:00 Minutes, Alternating movements for 16:00 Minutes
Odd Minutes: 4- Deadlifts*
Even Minutes: 4- Strict Shoulder Press*
Athletes Notes
*Athlete 1 starts with the Deadlifts as Athlete 2 starts with the Strict Shoulder Press, alternating every 2 minutes
*Build up in weight each round that passes with your partner, Starting at #225/155 for the Deadlifts and #115/#80 for the Strict Shoulder Press
Part 2. 3 Rounds for Time
50/35 Calorie Bike
100ft DB Walking Lunge 50lbs/35lbs
100 Double Unders
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Box Brief:
Friday November 29, 2019- Holiday Party 7:00pm until it gets weird
