Thursday

MAX EFFORT
Shoulder press 3,3,3+



WOD
Row 1000m
3 rounds of
21 kettlebell swings 55/35lb
16 push ups (alternating with one hand elevated during the repetition)*

*one hand will be on a "45lb bumper" while the other is flat on the floor, you then have to lower your chest even with bumper. (Honesty to yourself plays a part in this exercise) Then you will switch sides by walking with your hands to opposite side of bumper and begin next repetition, only the first rep may be started without walking to the other side. All reps after beginning the round must have a 'walk over'.... Full explanation to be demonstrated.

Wednesday

Marilyn has been doing CrossFit for a little over a year. She is a 63y.o. mother and grandmother and never "worked out" before CrossFit. She comes everyday with a can do attitude and leaves every day with a sense of accomplishment. Never complains, and works on the exercises and movements she knows she needs to work on.

We all have to start somewhere and excuses do not bring success.

MAX EFFORT
Deadlift 3,3,3+


WOD
As many rounds as possible in 20 minutes of
run 200m
10 pull ups
10 burpees


Post number of rounds and fractions of rounds to comments....

Tuesday

MAX EFFORT
Squat Clean 3,3,3+


WOD
For time:
10,8,6,4,2 of squat cleans 135/95lb
50,40,30,20,10 of sit ups

Monday

The difference between the two photos, other than the obvious, is the woman in the top photo is/or has taken drugs to get her body to look that way. The bottom photo is a woman who has a good diet and is 'natural' or drug free.

MAX EFFORTS
Back Squats 3,3,3+


WOD
For time complete the following:
21 overhead squats 95/65
21 pull ups
run 400m
15 overhead squats 95/65
15 pull ups
run 400m
9 overhead squats 95/65
9 pull ups
run 400m

Post loads and times to comments.....

Saturday

REST DAY.,.....


REST DAY.......


If you feel the need to do something...
5 rounds of:
20 grasshoppers
20 sit ups...

or go for a run.

Friday POST TURKEY WOD

HOURS TODAY ARE 1pm 2pm and 3pm.


WOD
3 rounds of
run 800m
21 kettlebell swings
21 box jumps
21 pull ups

Post thoughts and the amount of calories you believe you consumed to comments...


......

Wednesday

The gym will be closed on Thursday for Thanksgiving, and will have classes on Friday at the following times: 1pm 2pm and 3pm.

MAX EFFORT
Deadlift 5,5,5+


WOD
20-15-10-5 reps of dumbbell thrusters 40/25lb
5-10-15-20 reps of burpees!!

Post loads and times to comments......

...