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Monthly Archive for: ‘November, 2017’

  • 11/15/2017


    Announcements

    Shirt order has finally been completed! We will be billing your Wodify account starting Friday, Nov 10th. If you would like to pay using a different method, please inform Jesse ASAP. Shirts are expected in by Thanksgiving weekend.

    CFE – CrossFit

    Warm-up

    Warm-up (No Measure)

    Foam Rolling: Thoracic (Upper Back) – 2:00

    Pigeon Pose – 2:00 each side

    Couch Stretch – 2:00 Each Leg

    Banded Shoulder Distraction – 1:00 Each Side

    Foam Rolling – Quads and Adductors – 2:00

    3 Round:

    1:00 Light Row

    5 Push ups

    10 Slow Air Squats

    :30s Alternating Warrior Squats

    Barbell Warmup (empty barbell)

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Weightlifting

    Hang Clean (5 x 3 x 75%)

    Unbroken sets, perform reps without setting the bar down.

    Metcon

    “Front Loader” (3 Rounds for reps)

    AMRAP 5: Push Press

    21 Repetitions – 135/95

    21 Repetitions – 155/105

    Time Remaining, Max reps – 185/135

    Rest 2:00

    AMRAP 5: Front Squat

    21 Repetitions – 135/95

    21 Repetitions – 155/105

    Time Remaining, Max reps – 185/135

    Rest 2:00

    AMRAP 5: Hang Power Clean

    21 Repetitions – 95/65

    21 Repetitions – 135/95

    Time Remaining, Max reps – 155/105

    Each part is scored separately, as total reps.

  • 11/14/2017


    Announcements

    Shirt order has finally been completed! We will be billing your Wodify account starting Friday, Nov 10th. If you would like to pay using a different method, please inform Jesse ASAP. Shirts are expected in by Thanksgiving weekend.

    CFE – CrossFit

    Warm-up

    Warm-up (No Measure)

    Foam Rolling: Thoracic (Upper Back) – 2:00

    Pigeon Pose – 2:00 each side

    Couch Stretch – 2:00 Each Leg

    Banded Shoulder Distraction – 1:00 Each Side

    Foam Rolling – Quads and Adductors – 2:00

    2 Rounds:

    10 Calorie Light Row

    4 Spiderman and Reach, each leg

    8 Slow Scap Retractions

    12 AbMat Sit-Ups

    2 Round:

    10 Calorie Light Row

    5 Pushups

    5 Kip swings

    2 Rounds,

    4 Toes to Bar

    4 Deadlifts (light)

    4 Burpees

    Weightlifting

    Push-ups (1 x max effort)

    Metcon

    “MIXED FEELINGS” (5 Rounds for time)

    On the 4:00” x 5:

    15 Toes to Bar

    15 Deadlifts (205/155)

    15 Bar Facing Burpees

  • 11/13/2017


    Announcements

    Shirt order has finally been completed! We will be billing your Wodify account starting Friday, Nov 10th. If you would like to pay using a different method, please inform Jesse ASAP. Shirts are expected in by Thanksgiving weekend.

    CFE – CrossFit

    Warm-up

    Warm-up (No Measure)

    Foam Rolling: Thoracic (Upper Back) – 2:00

    Pigeon Pose – 2:00 each side

    Couch Stretch – 2:00 Each Leg

    Banded Shoulder Distraction – 1:00 Each Side

    Foam Rolling – Quads and Adductors – 2:00

    1:30 Slow Row

    1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 OHS

    :30s second Samson Stretch each side

    5 Kip Swings + 2-3 Kipping Pull-Ups

    Into…

    1:00 Moderate Row

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    Into…

    :30s Row

    3 Strict Presses + 3 Snatch Grip Strict Presses

    5 Snatch Grip Stiff Legged Deadlifts

    5 Overhead Squats

    Weightlifting

    Front Squat (5 x 5 x 75%)

    Metcon

    “DENIM” (AMRAP – Rounds and Reps)

    AMRAP 15:

    60 Double-Unders

    30/24 Calorie Row

    15 Overhead Squats (115/80)

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