Saturday November 29th 2014

Saturday, 11-29:
Warm up:
5 rounds with PVC of:
5 Pass thru
5 Good mornings
5 squats
10 min

Strength: push press – 5 x 5
15 min

WOD: CrossFit Open WOD 14.1:
10 min AMRAP of:
30 double unders
15 power snatches – 40yrs of age and below – 75lbs/55lbs, 40yrs of age and above 65lbs/45lbs

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Black Friday November 28th 2014

Warm up:
30 squats in 60 sec, 60 second rest for 10 minutes. For every squat missed, it’s 2 burpees. Make sure athletes get to fill depth on squats, even squat to a ball.

Strength: front squat – work to a heavy 5 reps
20min

WOD: 15 min AMRAP of:
15 body weight deadlifts
15 burpee box jump overs – 24″/20″

Burpee box jump over = drop down to a burpee, jump on a box jump instead of jump and clap, and go to the other side of the box for 1 rep.

Wednesday November 26th 2014

Warm up:
2012 CrossFit Open WOD:
7 minutes of: burpees

Strength: REST DAY

WOD: Filthy Fifty
For time:
50 box jumps – 24″/20″
50 jumping pull ups
50 kettle bell swings – 36lbs for men and women
50 walking lunges
50 knees to elbows
50 push press – 45lbs for men and women
50 back extensions
50 wall ball shots
50 burpees
50 double unders

Tuesday November 25th 2014

Warm up:
Dynamic stretches

Strength: overhead squat – 5 x 5
Have athletes continuously stretch even during their working sets.

Mobility: front rack mobility
-Place bar on traps and push elbows up as high as possible, hold 2min.
-Wrist stretch, kneeling down, place your hands outside of your legs with palms facing forward. Hold 2 min.

WOD: CrossFit Open WOD 14.5
21-18-15-12-9-6-3 reps of:
Thrusters – 40yrs of age and below – 95lbs/65lbs, 40yrs of age and above 65lbs/45lbs
Burpees

Saturday November 22nd 2014

WU/SKILL – Tabata – 12min

Push ups – 4 sets
DU’s or singles(Continues if singles)
Goblet Squat M- 30,44,53 F- 15,20,30

Strength – Front Squats 5,4,3,2,1
15 min Back Squat 5,4,3,2,1

WOD – Partner – 15 min AMRAP

20 pull ups (10 each)
20 SDHP (10 each)
20 Box Jumps (10 each)
20 Leg Lifts (10 each)

Count each round – person cannot move to the next movement until partner completes rep.

Friday November 21st 2014

Friday –
WU/SKILL – Endurance 1 minute of each 2 rounds – down and back
Skipping High Knees
Running butt kicks
Karaoke
Best crawl
Lateral lunges

SKILL – 20 minutes
Ring Dips/Muscle up transition
Ring Rows

WOD – Endurance Based 20 minute AMRAP (as many reps as possible) Ladder 1,1,2,2,3,3 ect..

Hang Snatch – M/45/75/95 F/35/55/75
HRPU or HSPU (progression)
Hang Clean – M/45/75/95 F/35/55/75