Monday November 18 2019

IS IT SUMMER YET  Warm up  10 banded good mornings 16 side to side Sball with a DB 12,15,20 lbs (torso rotation) 12 ps single leg glut Bridges  12 ps Split squat palloff press  Snatch review    Power Snatch Complex On the 1 min 15 sec  x 5 Sets:  1 Hang Power Snatch 2 Power Snatches…

Sunday November 17 2019

LOOK BACK IN YOUR BOOK TO MARCH 17 2019 “DOUBLE DT” HALF 2016 CROSSFIT GAMES INDIVIDUAL 6 rounds for time 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Add a rest period after each round to stretch or do 200 m of cardio In the 2016 CrossFit Games, “Double DT” was programmed as…

Thursday November 14 2019

  WARM UP surprise core extravaganza 10 rollups, try single leg 10 reverse curls into wide leg landing 10 ps side planks elbow to knee 10 full plank alternating arm and leg lift 10 ps s L slam ball 10 sp s L palloff press   STRENGTH/ SKILL  10 MIN  1.HSPU   2. Beat swing…

Wednesday November 13 2019

AMAZING SUSHI AFTER THE LAST FRIDAY NIGHT LIGHTS Warm up ball butt release 2 min per side t- spine opener (peanut) work top down. STANDING PEC RELEASE 10 ps sots press (small weights, look where your turning) 3 rounds  battle  rope row hanging shoulder retractions  Bottom up Bench press, start at bottom, keep your 5…

Monday November 11 2019

NOVEMBER 11 IS A HERO WOD WE DO EVERY YEAR TO HONOUR OUR WAR VETERANS FOR DIEING FOR US IN THE LINE OF DUTY.  THIS WOD HURTS, THAT’S THE POINT! TODAY WE WOD WITHOUT COMPLAINING JUST REMEMBERING.    OPEN GYM FROM 9:00 AM – 11:00 AM TO DO THIS WORKOUT WOD AT 10:00AM    …

Saturday November 8 2019

    EMOM every 5 minutes STOP and do a floater more   Partner WOD: 100 double unders/ 200 singles 30 thrusters (95/65lb) Run 400m 30 toes to bar/ rings/toe to dowel on floor Run 400m 100 pushups/snake or target Run 400m 30 toes to bar Run 400m 30 thrusters (95/65lb) 100 double unders *Split…