It is that time of the year again! For all you cherry pickers out there we have a special treat for you! We will not be preposting the workout the night before, for the entire month of November! Make sure to bring your gym bag with everything you will need for any type of workout! and if you don't have a gym bag, show up and figure it out, and get a good workout! Many of you may look at a workout and think to yourself, I'm going to take a rest day, I don't need to row a 10K. WRONG! crossfit is about being constantly varied, if you only stay in one time domain or under a similar load your body will only adapt to that. This is why we don't only work just the anaerobic pathways, we do aerobic work, we lift, we have single modality days! So show up with a smile on your face, embrace the suck, and go home with you head held high knowing you just did something you hate and you owned it!!
If I hear about anyone leaking the WOD, I will park my truck, make the 3 1/2 hour drive, find you, and sit and watch you do 500 burpee's before I let you return to a regular class, If you chose not to do the burpee's, find another gym!!!! This is no joke, I take this vary seriously! DO NOT LEAK THE WOD!
Those of you following our programming, I will post every night after class at 8pm
Challenge: Max DU's in 2 min *if you don't have DU's take 5-10min to practice DU's L2 3 rounds for time 25 Hang power cleans 95/65 30 Floor wipers 400m Run L1 12min AMRAP 10 hang cleans 15 toes 2 wall 250m row
Challenge: Death by strict pull ups Every min on the min add one rep starting with 1, scale to acheve at least 5 min, 10 min time cap if scaling as well! L2 3 rounds for time 30 push ups 500m row (scale 400m run or 30 cal. Asalt bike) L1 12min Amrap 15 knee push ups 200m run 30 SU’s
Challenge Back Squat 5x3 (work up to a heavy three set and use that weight for all 5 sets) *If you did this 2 weeks ago you should have a weight written down. Try to add a little weight this time! L1/L2 10min AMRAP 2 alt DB snatch’s (L2-50/35) 4 burpee box jump overs (L1 burpee box step overs) 4 alt DB snatch’s 4 burpee box jump overs 6 alt DB snatch’s 4 burpee box jump overs 8 alt DB snatch’s 4 burpee box jump overs 10 alt DB snatch’s 4 burpee box jump overs 12 alt DB snatch’s……..etc. *add 2 reps to snatch’s each round