CrossFit Update Show on Lift-Off (from last week)
Aging, Performance and Health – Lon Kilgore. An article form the CrossFit Journal.
“S.O.B.”
MON November 09/15
SOB – Cycle 08
WOD –
All Levels
Test Day 5 of 7
A. “Fran” – benchmark
21-15-9 for time of;
– 65/95# thrusters
– Pull-ups
**Scale loads and pull-ups and ring rows if necessary
L2T – Level 2
A. HS wall walk-ups + wall runs – 10 min
B. Snatch + jerk positions – 5 min
C. Snatch deadlift to high hang into high hang snatch – light tech x 10 reps
D. Hang snatch 3×3 – build to moderate.
TUES November 10/15
SOB – Cycle 08
WOD –
Level 2+3 – Fitness & Sport
Test Day 6 of 7
A. Fight gone bad
Three rounds of;
– Wall-ball @ 14/20#
– Sumo deadlift high-pull @ 55/75#
– Box Jump @ 20/24”
– Push-press @ 55/75#
– Row for calories
**1 min of work at each station for max reps total.
**Scale loads, wall ball load, and box jump height
T2W – Level 3
A. Power snatch + low hang snatch 5(65%x1+2)
B. Parallel bar dips kipping tech
C. Kipping parallel bar dips – EMOM x 10min
WED November 11/15
SOB – Cycle 08
WOD –
Class times will be 2pm and 3pm. This stat holiday workout is FREE to all interested that have CF experience. We will do later classes today in order to not overlap with the Saskatoon Remembrance Day Service held at SaskTel Center.
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
Remembrance Day HERO wod
Level 2+3 – Fitness & Sport
“NUTTS”
-10 HSPU’s
– 15 deadlift 165/250#
– 25 box jumps 24/30”
– 50 pull-ups
– 100 wall ball (14/20)
– 200 DU’s
– 400m run with 25/45# plate
Level 1 – Health
-10 heavy DB push press
– 15 deadlift 125/205#
– 25 box jumps 18/24”
– 50 pull-ups or ring rows
– 100 wall ball (10/14)
– 200 skips or DU’s
– 400m run with 10/25# plate
Elements
-10 heavy DB push press
– 15 deadlift @ moderate load
– 25 box jumps 12/18”
– 35 ring rows
– 70 wall ball
– 140 skips
– 400m run with 10/25# plate
THURS November 12/15
SOB – Cycle 08
WOD –
Level 2+3 – Fitness & Sport
– Rest Day
Level 1 – Health & Elements
A. HS wall walks x6
B. HS hold 3×30-60sec
C. HS free holds with partners 3×20-45sec
D. HSPU eccentrics (to abmat or floor) 10 singles at 3-8sec eccentrics
E. HSPU’s EMOM x 10min (choose reps based on ability)
**Scale to HS holds EMOM (15-20sec)
F. Complete for reps;
– 1 min box jumps 20/24”
– 1 min KBS @ 16/24kg
4 rounds for reps
T2W – Level 3
TBA
FRI November 13/15
SOB – Cycle 08
WOD –
Level 2+3 – Fitness & Sport
Test Day 7 of 7
A. Choose one of the following;
“Cindy”
AMRAP in 20 min of;
– 5 pull-ups
– 10 push-ups
– 15 squats
or
“Mary”
AMRAP in 20 min of;
– 5 HSPU’s
– 10 pistols
– 15 pull-ups
**Choose one or the other.
SAT November 14/15
SOB – Cycle 08
WOD –
Level 2+3 – Fitness & Sport
A. Power snatch + hang snatch + OHS 5(65%x1+1+2)
B. Snatch pulls 4(95%x3)
>>>In class
A. “CF HQ”
7 Rounds for time
– 7 65/95# power cleans
– 7 65/95# thrusters
– 7 bar facing burpees
Level 1 – Health
A. “CF HQ”
7 Rounds for time
– 7 55/75# power cleans
– 7 55/75# thrusters
– 7 bar facing burpees
Elements
A. “CF HQ”
7 Rounds for time
– 7 power cleans or deadlifts @ an easy load
– 7 Thrusters @ the same load as power clean/deadlift
– 7 bar facing burpees
SUN November 15/15
SOB – Cycle 08
WOD –
Level 2+3 – Fitness & Sport
A. Clean deadlift to knees + power clean + hang clean + jerk 5(65%x1+1+1+1)
B. Front squats 7 singles at the following percentages – 60-70-80% – rest as needed
C. MU’s x 20 for time.
>>>In class
A. Tire Flips 5×8 (moderate load and unbroken)
B. “Fester”
AMRAP in 16min;
– 2 legless rope climb
– 30 35/45# OH lunges
– 30 push-ups
– 30 T2B
Level 1 – Health
A. Tire Flips 5×8 (moderate load and unbroken)
B. “Fester”
AMRAP in 16min;
– 2 lying rope climb or rope climb
– 30 lunges
– 30 push-ups
– 30 T2B or hanging knee raises
Elements
A. Tire Flips 5×8 (moderate load and unbroken)
B. “Fester”
AMRAP in 16min;
– 2 lying rope climb or rope climb
– 20 lunges
– 20 push-ups
– 20 T2B or hanging knee raises
