Plan to bring a family member or friend this Saturday the 16th. It seems that those around us are interested in what CrossFitters do, yet it may be intimidating to come to a class. Saturday will be a fun way to introduce your friends and family. We’ll also plan to have a little breakfast style refreshment after.
Monday November 11
Veterans Day is a big deal, especially here in Coronado. Lets take a moment to be thankful for all who have served
“Chuck Heavy 2.0”
(in teams of 2)
2000m Row
100 Push-Ups
1 mile Run
100 Thrusters (45/35 lb)
100/70 Cal Bike
Tuesday November 12
Hang Power snatch+OHS+Hang snatch EMOTMx10
“Sherly”
3rds
400m run
12 Hang power snatch 95/65
9 strict pullups
Never under estimate working from the hang. Its a great way to dial in bar bath and as well as be easy on the lower back. The wod weight should be light enough for you to RUN HARD.
Wednesday November 13
Back squat wave
10-8-6-4-2 / 70-75-80-85-90%
“Open Concept”
AMRAP 5:
70/50 Calorie Row
Max Wallballs (20/14)
Rest 3 Minutes
AMRAP 5:
50 Wallballs (20/14)
Max Calorie Row
Today is about getting a bit heavier with good form on the squats. These waves train our CNS to recruit fibers more efficiently. The wod is meant to really get the heart rate high, but be very low volume to allow adequate recovery.
Thursday November 14
Shoulder mobility/DU skills/Barbell cycling skills
15 min AMRAP
8 Push Press 115/75
50 DU
8 Dball/Bag over shoulder
50 DU
50m DBall/bag carry
Movement efficiency!!! Set a pace you can maintain and hold on. It should be just faster than conversational for the first 5 min, then pick it up if you feel good.
Friday November 15
3 sets
L hang 15 sec
15 Vups
8 min on 4 min off x2
4 Bar muscle ups
8 Goblet squats 70/53
12 Burpees
15 Jumping squats (hands on head)
Quads, quads, quads!!! The bar MU are the break:) Focus on your breathing here. I want the weights scale so you can go unbroken on all the squats. We can scale Bar MU to each ability as needed.
