SUNDAY
Sunday Fun Day
3 pm Surprise WOD
MONDAY
“Obstacle Course”
10 Rounds for Time:
1 Tire Flip @ heavy
2 Over the Plyo Box (m: 24″, f: 18″)
1 Over the 4′ Wall
1 Crawl Under the barbell
1 Roll Over the pullup bar
Cash out: 1 Rope Climb (15′)
*If you’re a little confused, don’t worry. Your coach will make everything clear and help you practice each part.
TUESDAY
Find a 1 RM Pause Overhead Squat (5-sec)
-then-
“Nancy”
5 Rounds for Time:
400m Run
15 Overhead Squats @ 95/65#
WEDNESDAY
Class Times: 11:30 am, Open Gym, 4 pm
Partner Workout
For time:
2 Rounds
Row 20 cal
30 Bench Press @ 95/55#
Row 20 cal
30 Bench Press @ 115/65#
Row 20 cal
30 Bench Press @ 135/75#
*All sets of 30 bench press are 10 close grip, then 10 normal grip, then 10 wide grip
Partner 1 will complete the first series of row-bench press at the lightest weight while Partner 2 rests. Then Partner 2 will complete the same series while Partner 1 rests. The weight will then be increased and the sequence done again. After both athletes have done the entire round from 95/55 to 135/75, then they will return to the lightest weight and go through it one more time. Rower will be reset between each partner.
*Compare to Nov 28th 2015
THURSDAY
Happy Thanksgiving!
CrossFit Impulse is Closed.
FRIDAY
Class Times: 2 pm Open Gym, 4 pm class
“CrossFit Total”
Find a 1 RM Back Squat
Find a 1 RM Shoulder Press
Find a 1 RM Deadlift
*20 minute time limit for each lift.
SATURDAY
“Nutts”
For time:
10 Handstand Push Ups
15 Deadlifts, 250/175 lbs
25 Box Jumps, 30/24 in
50 Pull-ups
100 Wall Balls, 20/14 lbs, 10 ft
200 Double Unders
Run, 45/35# plate, 400 m
*35 min cutoff