Skill: 15 min of Running Drills

WOD:

"Tabata to the Core!"

Complete Tabata intervals of the following movements:

Knee's to Elbows

Supermans

Ab Mat Sit-ups

You will complete the tabata interval (4min) of each movement before moving onto the next.  Ex 4min of K2E, then Supermans, then Sit-ups for a total of 12 minutes.

Post lowest number completed for each movement.

Rest day.  Enjoy your freedom!

MONDAY SCHEDULE UPDATE:

There will be no 05:30 or 06:30 classes Monday.  The rest of the classes will be on as usual.

Strength:

Overhead Squat 5x3
Snatch Push Press 5x5
Deadlift 3x5

WOD:

3 rounds of 5 pull-ups + 15 box jump burpees

Post results to comments.

Strength: Make up de-load of squat or dead lift if you missed it.

WOD:

Complete 3 rounds for time:

15 Thrusters (95/65)
15 Sit ups
15 Burpees
15 Double Unders

Post times to comments.

Strength: De-load week. Dead Lift 3x5 (40/50/60%)

WOD:

As many rounds as possible in 20 minutes of:
10 Box Jump
5 Pull-up
200m Run

HOLIDAY SCHEDULE:

All classes are on as usual!

Strength: De-load week. Dead Lift 3x5 (40/50/60%)

WOD:

10,9,8,7,6,5,4,3,2,1

DB Swing - 55/35
Run 100 yards

Start with 10 Kettle Bell Swings. Sprint 100 yards. Perform 9 Kettle Bell Swings. Sprint 100 yards. Perform 8 Kettle Bell Swings. Sprint 100 yards...down to...1 Kettle Bell Swing. Sprint 100 yards.

Post times to comments

Strength:If you missed De-load week. Squat 3x5 (40/50/60%) do it.  If you squatted yesterday, 15 mins shoulder mobility.

WOD:(CFFB)

Complete as many rounds as possible in 15 minutes:

5 Any Way Overhead - 185 lbs Scale accordingly!
10 Push Ups
15 super mans

*Any Way Overhead means just that. You can press, push press, push jerk, split jerk, rack jerk or any other way overhead. You can start and finish in a rack.

Post rounds completed to comments.

Our off-season football crew are getting strong, scary strong!

Strength: De-load week. Squat 3x5 (40/50/60%)

WOD:

"Fran"
21-15-9 reps of:

Thrusters (95/65)
Pull-ups

*Chose a weight on the thrusters that will allow you to complete the WOD in 6 mins or less. There will be a cut off at 6 mins regardless, so chose wisely!

Lot's of CrossFitter's take pride in ripping their hands.  While this is a testament to working hard, it is also and injury.  If you are injured you cannot train at your usual level.  The key to preventing rips is to managing your callouses. Filing your callouses down daily, and using a LITTLE BIT OF CHALK are helpful ways to avoid rips.  Freddy C. over at CrossFit One World has this to say about rips: How To Avoid Tearing Your Hands

Strength:

1 Snatch Balance + 2 Overhead Squat: 80%-90%-100% of Snatch 1RM x 3
Snatch High-Pull: 90%-100%-110% of Snatch 1RM x 3

WOD:

3 Rounds:
20 Kettlebell Swings- Russian Style (unbroken) + 20 Burpees (unbroken).
Take as much time in between Sets but each Round must be UNBROKEN or you MUST start over.