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Strength:
3 sets:
1 minute plank
1 minute Nose to Wall HS hold (modify by not going all the way up the wall)
1 minute of Hollow Rock Hold
Conditioning:
Partner Cindy:
20 min AMRAP
5 pull ups
10 push ups
15 airsquats
*One partner works on AMRAP while other Partner runs 200m
WOD: Coaches Choice
HAPPY THANKSGIVING
Thank you for being a part of our Delta Crossfit Family
Warm Up: Tabata Hollow Rocks
Strength: Every 90 seconds x 5 sets
5 deadlifts @75%
Conditioning:
13.2 AMRAP in 10 minutes:
5 Shoulder 2 OH (115/75)
10 deadlifts (115/75)
15 box jumps (24"/20")
Strength:
In 10 minutes complete the following:
3x10 L-Sit Dumbbell press
3x12 Banded Push Ups
3x3 Wall walks
Conditioning:
4 rounds AFAP
30 Kettlebell Swings (American) (53/35)
30 KB Push Press (15x each arm)
20 Single Arm OH Lunges (10x each arm)
100 m suitcase carry (switch hands every 50m)
Strength:
Find 3 rep max front squat in 10 minutes
Conditioning:
Tabata: Burpees (touch 6 inches above)
Rest 1 minute then...
12 Minute Ascending Ladder
200m Run; 3 Thrusters (115/83); 3 Pull-Ups
200m Run; 6 Thrusters; 6 Pull-Ups
200m Run; 9 Thrusters; 9 Pull-Ups, etc.
Today's W.O.D
PT. 1
In 10 Mins work to 1RM Power Snatch
PT. 2
5 Rounds:
7 hang power snatches 95/63
15 Overhead Squats
200m Run
15 box jumps 20/24
20 min cap
Compare to Sept 25th results
Today's W.O.D
PT. 1
In 12 Mins:
Work to 1RM Push Press
PT. 2
3 Rounds:
50 Air Squats
30 Burpees
1 Mile Run
Today's W.O.D
PT. 1
Work to 1RM Deadlift in 12 Mins.
PT.
For time:
10,9,8,7,6,5,4,3,2,1 Reps
Deadlifts @ 60% of 1RM
KB Push Press (Right and Left) 53/35
100m Suitcase Carry w/Kettlebell after each set.
++ You will complete the ladder all they way down to one. For example 10 Deadlifts 10KB Push press right side, 10 KB Push Press Left side, 9, 9, 9 etc... After each set of reps complete 100 Meter Suit case carry with your Kettlebell.
17 Min Cap
Compare to August 5th results.
**Note: if you PR your Deadlift the weight for WOD will be heavier than last time. Make sure to note that in your records
4 Rounds:
1 Min Burpees
1 Min KB Swings (American) 53/35
1 Min Supine Rows (with barbell on lowered Rack)
1 Min Sit Ups
1 Min Russian Twist w/Kettlebell
**1 Min Plank after Each round, (last thing you do is a 1 Min Plank)
Compare score to Sept 15th.
Today's W.O.D
Pt. 1 (Part of Warm Up)
1 Min Push Ups
1 Min Sit Ups
(compare to previous results)
Pt. 2
In 12 Mins:
Work to 1RM Front Squat.
Pt. 3
3 Rounds:
50 Wallballs 20/14
20 Overhead Walking Lunges w/Wallball
200m Run w/Wallball
15 Min Cap.
Compare to 08/03/15 results
Today's W.O.D
PT. 1
Work to heavy 1 Rep Power clean in 12 Mins:
PT. 2
AMRAP 12 Mins:
2 Hang Power Clean 115/85
2 Thruster
2 Burpee over barbell
4
4
4
6
6
6
.... Go up as high the ladder in 12 Mins
Compare to August 7th results
Thank you to all our Veterans, Past, Present and Future. We would couldn't enjoy the freedoms we have now without you.
Today's W.O.D
"Bull"
Two rounds of:
**Scale Accordingly. If you cannot do Overhead Squats, Complete walking Overhead Lunges 45/25#
U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, IN, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, NC, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan.
He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.
Today's W.O.D
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35#
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Compare results to September 22nd results.
