Make-up
Mobility
GOAT
11-6-13
Shoulder Press, 5-5-5-5-5
Work up to a heavy set of 5 and perform that weight across.
Complete for time:
1K Row
Immediately followed by 21-15-9 of:
KBS, 70/53 (Russian)
Burpees
CrossFit Open Workout 11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts, 155/100
12 Push-ups (hand-release)
15 Box jumps, 24/20
Cool Down / Skill work
Practice One-Legged Squats
11-4-13
Work up to a 3RM
Back Squat
Complete for time
30 Overhead Squats, 115/75
30 Toes to bar
20 Power Snatch, 115/75
20 Toes to bar
10 Squat Snatch, 115/75
10 Toes to bar
Scale appropriately: If Power Snatch or Squat Snatch is beyond your ability, perform OHS on all reps. If Toes to bar are beyond your capability, perform AbMat sit ups.
11-2-13
NO MORNING CLASSES TODAY.
As many of you know, today we are hosting our first weightlifting meet along with Bruce Barbell. The meet is designed to strengthen the relationships between athletes in the sport of Weightlifting and CrossFit. Competitors will be judged by their best of 3 attempts of the Snatch and Clean & Jerk.
Please come out to the box and support your fellow CrossFitters. We will run heats of the WOD “Grace” after each lifting session and all CrossFitters are welcome to participate. There is a $5 entry fee to do “Grace,” and all proceeds will go to the Barbells For Boobs Fundraiser.
The schedule will run as follows:
Session 1
0800: Weigh-in (Women) – 48, 53, 58, 63, 69, 75+
1000: Lift (Women) – 48, 53, 58, 63, 69, 75+
1200: WOD – Grace
Session 2
1000: Weigh-in (Men) – 56, 62, 69, 77, 85
1200: Lift (Men) – 56, 62, 69, 77, 85
1400: WOD – Grace
Session 3
1200: Weigh-in (Men) – 94, 105, 105+
1400: Lift (Men) – 94, 105, 105+
1600: WOD – Grace
Spectators are welcome to attend at no charge. Awards will be presented immediately following the last “Grace” WOD at 1600.
11-1-13
Complete for time:
Run 800 meters
21-15-9 Reps of:
Push Press (75/55)
Sumo-Deadlift High Pull (75/55)
Run 800 meters
10-30-13
For Load
Shoulder Press, 7-7-7-7-7
Find a load and do 7 reps across.
As Many Reps/Rounds as Possible in 10 mins
5 Burpees
10 Box Jumps, 24/20
15 Kettlebell Swings, 53/35
