Wednesday, 29 November

1511949811178102104919.jpgToday’s 1000 class will take place in the aerobics room at the Dragon Fitness Center!

REMINDER!!! Classes will temporarily be held on the basketball court at the Dragon Fitness Center! MWF 0530-0630,  and M/F 1000-1100. Saturday classes are temporarily canceled.

 

WARM UP

3 Rounds
– Jump Rope (1: right foot 2: left foot 3: two feet slow and high)
– 10 Air Squats
– 1/2 Court Bear Crawl
– 5 Up Downs

 

 

SKILL

10 minutes double under practice

 

 

WOD

5 Rounds: 3 Minute AMRAP, 2 Minute Rest
– 15 Sit Ups
– 15 Walking Lunges (2-count)
– 15 Mountain Climbers (2-count)

 

POWERHOUSE (extra credit)

Accumulate 3 minutes Hand Stand Hold

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Benchmark Monday, 27 November

REMINDER!!! Classes will temporarily be held on the basketball court at the Dragon Fitness Center! MWF 0530-0630,  and M/F 1000-1100. Saturday classes are temporarily canceled.

 

WARM UP

3 Rounds
– 15 Jumping Jacks
– 5 Inch Worms (no push up)
– 5 Mountain Climbers
– 5 Down Dog to Push Up
– 5 Air Squats
– 10 Walking Samson Stretch (5 per leg)

 

STRENGTH

  • Tabata Wall-Sit
  • Tabata Plank Hold

 

BENCHMARK WOD: MARGUERITA

50 sets for time:
– Burpee + Push Up + Jumping Jack + Sit Up + Handstand

 

POWERHOUSE WOD

3 Rounds
– 30 Ceiling Stomps
– 30 Flutter Kicks (4 to 1)
– 30 Supermans

THURSDAY – THANKSGIVING WOD @ 0900 “EARN YOUR TURKEY!”

Warm Up
4 sets of:
5 upside down KB Press
6 KB Swings
25 Ft Bear Crawl

“The Gobbler”
(Courtesy of “Be Challenged CrossFit” Silsbee, TX)
In Teams of 2 or 3 (all reps combined as a team, only 1 works)

For Time:
Run 200M Together
100 Double Unders (300 Singles)
Run 200M
100 Sit ups
Run 200M
100 Pull ups
Run 200M
100 Wall Balls
Run 200M
100 Burpees
Run 200M
100 KB Swings
Run 200M
100 Sec Plank Hold
Run 200M
100 Knees to Elbow

Happy Birthday, Sherry!

WARM UP

3 Rounds
– 200m Run
– 5 PVC go-thru’s
– 5 PVC Overhead Squats
– 5 PVC Good Mornings
– 5 Push ups
– Sampson Stretch x 1 ea side
Finish with a fourth 200m Run

 

WOD

3 Rounds
– 24 Kettlebell Swings
– 24 Mountain Climbers
– 24 Box Jumps

THEN: Bring Sally Up

Back Squat (135#/95#) to the song Bring Sally Up by Moby. Stand when the song says up, squat when the song says down.

 

 EXTRA CREDIT POWERHOUSE 

Tabata: Plank with shoulder taps

IMPORTANT ANNOUNCMENTS

Thanksgiving Week:

  • This week’s schedule will look a little different, due to everyone’s favorite holiday! Monday and Wednesday remain the same. Thursday we will have a special Thanksgiving WOD at 0900 on the turf at the Wyvern. Friday and Saturday classes are CANCELLED.

 

TEMPORARY LOCATION CHANGE

Exciting News! The fitness center is installing a new floor at the Wyvern with CrossFit specifically in mind! This will be a great improvement for our community. Unfortunately, there will be some growing pains. Due to concerns regarding our safety during construction, we will not be allowed to access the turf area during the floor installation. We will be able to move the majority of our classes to the basketball court at the Dragon during this time. 30 days have been allotted for the installation but current estimates are that it will take half that time. In the meantime, we’ll keep our fingers crossed and go back to basics for a little while!

0530 class: Monday, Wednesday, Friday at the Basketball Court in the Dragon

1000 class: Monday and Friday at the Basketball Court in the Dragon. We are working on finding a solution for Wednesdays!

Saturday classes are temporarily cancelled.

Benchmark Monday, 20 November

WARM UP

3 Rounds
– 200m Run
– 5 PVC go-thru’s
– 5 PVC Overhead Squats
– 5 PVC Good Mornings
– 5 Push ups
– Sampson Stretch x 1 ea side
Finish with a fourth 200m Run

 

SKILL

WB Cleans: ON COACH’S CALL
– 10 WB Deadlifts
– 10 WB Clean Pulls (explosive DL+shrug)
– 10 WB Front Squat
10 Drop Squats (no wallball)
– 10 WB Pull Unders
– 3 sets of 10 WB Cleans

 

BENCHMARK WOD: ELIZABETH

21, 15, 9
– Cleans (135/95)
– Ring Dips

 

POWERHOUSE WOD

Annie: 50, 40, 30, 20, 10
– Double Unders
– AMSU

Friday Fun Day, 17 November

WARM UP

3 Rounds
– 200m Run
– 5 PVC go-thru’s
– 5 PVC Overhead Squats
– 5 PVC Good Mornings
– 5 Push ups
– Sampson Stretch x 1 ea side
Finish with a fourth 200m Run

 

SKILL/STRENGTH

Rope Climbs!

 

Team WOD
– 2 Rounds: 90 seconds per station, 30 seconds rest/rotate

Handstand Walks (scale to wheel barrows)
Rope Climbs
Tire Flips
Tire Jump Throughs
Sled Push (empty)
Sledge Hammer Hits