11/18/17

Out of the Box CrossFit and Yoga – CrossFit

Skill

Medball clean

WOD

Clean House (AMRAP – Rounds and Reps)

25 min AMRAP

20 MB Cleans 20/14

10 Burpee Box Jump Over 24/20

20 Push-ups

50 m Partner Carry
Partner Carry: Carry partner to flag pole; jog back together

*partners can alternate who carries each round or switch halfway to the flag pole

*if only one partner is able to carry every round, other partner can make it up by doing more reps somewhere else in the WOD

Scale Partner Carry: 100 m Farmers Carry 53/35; each partner can Carry one way…must go together

Movements: Split reps any way; one person works, one person rests

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11/18/17

11/17/17

Out of the Box CrossFit and Yoga – CrossFit

Skill

HSPU; what are you working on?

Skills pay the bills!

Box HSPU

Seated DB Press

HS Holds ( 3 x reps in seconds)

WOD

Triple Threat (Time)

21 Deadlifts 225/155

21 Handstand Pushups

21 Plated Vups 15/10

800 M Run

15 Deadlifts

15 HSPU

15 Vups

600 M Run

9 Deadlifts

9 HSPU

9 Vups

400 M Run

After Party

50 BB Glute Raises

11/17/17

11/15/17

Out of the Box CrossFit and Yoga – CrossFit

Skill

Spend 5-10 min developing DU’s.

Have them? Take challenge below.

Double-Unders

Max reps 1 min

WOD

BB Warm up; build load for WOD

Little Sisters (Time)

15 Snatches

25-20-15-10-5

DU

Situps

15 Clean and Jerks

Rx 135/95
1/2 Isabel, 1/2 Annie, 1/2 Grace

Scale weight if needed! Do not use RX weight if you are not in good form; safety over ego.

Cooldown: Take a lap!

11/15/17

11/14/17

Out of the Box CrossFit and Yoga – CrossFit

Strength

Bench Press (8-8-8-8)

Starting at 55% and progressing each set.; log progression.

Beginners: light/moderate weight for form

Rest 2 min between sets.

Complete warm up sets; work together/spot each other!

WOD

Krusty Krushers (AMRAP – Rounds and Reps)

12 min AMRAP

12 Backrack Lunges 95/65

4 C2B Pullups

8 Pullups

12 Box Jumps 24/20
Pullups- What are you working on? What are your goals? Ask coach for advice!

After Party

2 min accumulated bicycle crunches

11/14/17

11/11/17

Out of the Box CrossFit and Yoga – CrossFit

Hero WOD

Armistice (AMRAP – Rounds and Reps)

11 MINUTE AMRAP

11- POWER CLEANS

11- BURPEES OVER THE BAR

19- DEADLIFTS

18- PULL-UPS

RX-135/95
Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.

The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.

Armistice (no BB) (AMRAP – Rounds and Reps)

11MIN AMRAP

11- PUSH UPS

11- BURPEES

19- SIT-UPS

18- AIR SQUATS

11/11/17