SUNDAY
Sunday Fun Day!
3 pm Surprise WOD
MONDAY
Find a max distance broad jump
-then-
AMRAP 20
50 Double-unders
100-ft. walking lunge
100-ft. bear crawl
CF Mainsite Nov.24, 2016
TUESDAY
Find a 1RM Split Jerk
-then-
AMRAP 10
5 Ring Pushups
5 Strict Chinups
WEDNESDAY
Back Squat Party 3.0
EMOM until failure:
1 Back Squat
Men: Add 10# every minute for the first 9 weight changes. Then add 5# per minute thereafter until you cannot complete the rep.
Women: Add 10# every minute for the first 5 weight changes. Then add 5# per minute thereafter until you cannot complete the rep.
Starting Loads: Rx+:225/125# Rx: 135/75#
Scaled: 95#/35#. Scaled may choose 10# increments or 5# increments as desired.
Scored by number of minutes survived.
THURSDAY
Find a 3RM touch-and-go Power Clean
-then-
“Elizabeth”
21-15-9
Power Cleans @ 135/95#
Ring Dips
FRIDAY
8:30 AM & 11:30 AM Classes
Open Gym from 8:30 AM – 6:00PM
“Power Drill 2.0”
6 Rounds For Time:
6 Handstand Pushups
12 Overhead Squats @ 75# / 55#
18 Kettlebell Swings @ 53/35#
Rest 1 minute
Cutoff: 35 min
SATURDAY
12 Days of Christmas WOD:
For completion:
1 25’ Log Carry
2 Stone to Shoulder
3 Cleans @115/75#
4 TTB
5 CTB Pull-Ups
6 Bar or Ring Dips
7 Push-Ups
8 Russian Kettlebell Swings @ 70/53#
9 Wall Ball Shots @ 20/14#
10 Burpees
11 Thrusters@115/75#
12 Snatches @115/75#
Move through the workout like the song 12 Days of Christmas: “On the 1st day of Christmas, CrossFit Impulse gave to me, a 25’ Log Carry. On the 2nd day of Christmas, CrossFit Impulse gave to me, 2 Stone to Shoulder and a 25’ Log Carry.” Following this pattern, your last verse will start at 12 Snatches and include every movement, ending with a final 25’ Log Carry.