For the month of November we are posting the entire week of WODs in advance. Of course, these are just the actual WODs- not including anything about warm ups, skills and drills, technique/practice sets, mobility work and any cool down or finishing touches we have planned for the day. And all that stuff is critical to long term fitness development, physical maintenance, and longevity in your training.
Avoiding WODs that target specific weaknesses or injuries you have is NOT recommended. Come in and work the weaknesses, come in and find substitutions for movements you cannot do at this point in time. Show up when you SHOULD show up. If you find yourself look at a particular work out and say, “oh, I can do that on my own.” Let’s see what happens. Then next time come and do it with others at the Hut.
Please continue to check the blog daily for announcements, the PIC of the day, and information on training, health/wellness, and life in general. This will be posted on the weekend and it will stay on the blog… you will need to scroll back to find it later in the week. IN short- many people do NOT want to know this info in advance. I am trying to help them keep it all secret.. so it will take a tiny bit of extra effort for those of you who DO want to know in advance. Let’s see how this works!
Final caveat- occasionally programming is altered throughout the week. I reserve the right to change WODs as needed… not for the purpose of tricking you, but simply to make the overall experience better for everyone in general.
Monday
Split Jerk, 3 reps
16 minute time limit to work up to a heavy set of 3 reps
Post load and number of sets at that load to chalkboard/journals/PR and whiteboards
-then-
Run 800m for time
Rest as needed
Run 800m for time
Post both times to chalkboard/journals
Rowing appropriate for non-runners for ortho reasons
Monday “Strength One-Off Class”- 5pm
CrossFit Lift-Off 2015- WOD #3
As many rounds as possible for 12 minutes of:
Snatch, 3 reps
Clean and Jerk, 6 reps
Chest to bar pull ups, 9 reps
Double unders, 54 reps
Use a 61/52.5/45/35kg barbell
Post number of rounds to chalkboard/journals
Tuesday
For time complete:
15 reps each, in order, of: deadlift, hang power clean, front squat
800m run
15 reps each, in order, of: deadlift, hang power clean, front squat
800m run
15 reps each, in order, of: deadlift, hang power clean, front squat
Use a 60/45kg barbell or scale as needed
Post time and load to chalkboard/journals
Wednesday Chipper
For time, complete 30 reps each of:
Toes to bar
Box jumps 24/20″
Shoulder to overhead 40/30#DB
Pull ups
Burpees
Overhead walking lunges 20/15kg plate
Double unders
Post time and scaling to chalkboard/journals
Wednesday CrossFit Endurance Finale’ Second Chance
Benchmark Girl Test: “Helen”
Thursday
Rowing Cindy
As many rounds as possible in 20 minutes of:
5 pull ups
10 push ups
15 air squats
200m row
Post number of round and remaining reps to chalkboard/journals
Friday
Two rounds for time of:
400m sandbag carry (80/60#)
30 wall ball shots (20/14#)
200m sandbag carry
10 Turkish get ups (20/16kg KB or 45/35# DB)
Post time and loads to chalkboard/journals
Saturday- CrossFit Lift Off: in 2 consecutive classes
8:30am- work up to a 1RM in snatch and clean & jerk
9:30am- WOD #3 from the 2016 Lift-Off, announced this coming week
