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WOD – Crossfit – Wednesday – 11/22/17

A. emom x15 min;
1st; TnG Power clean x4 reps;  heavier than last week’s
2nd; HSPU x3.2.1; find a setting that is challengin enough that you have to break it up
— scale to pike pushups from box
3rd; box jump x6 reps; challenge height of box if comfortable

B. for time;
21 single arm DB push press; right hand (55/35)
21 single arm DB push press; left hand (55/35)
row 750m
15 single arm DB push press; right hand (55/35)
15 single arm DB push press; left hand (55/35)
row 500m
9 single arm DB push press; right hand (55/35)
9 single arm DB push press; left hand (55/35)
row 250m

 

 

Thanksgiving Hours.

Wednesday November 22nd

 – 5am, 6am, 7am, 9am, 10am, 11am, 12pm, 4pm, 5pm and 6pm

 

Thursday November 23rd

 – Closed

 

Friday November 24th

 – 9am, 10am, 11am

Alex RuggiereWOD – Crossfit – Wednesday – 11/22/17

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WOD – Crossfit – Tuesday – 11/21/17

3 RFT
20 t2b
20 burpees
20 pullups
20 calorie bike
400m run
– rest 3 min bet rounds

 

 

Thanksgiving Hours.

Wednesday November 22nd

 – 5am, 6am, 7am, 9am, 10am, 11am, 12pm, 4pm, 5pm and 6pm

 

Thursday November 23rd

 – Closed

 

Friday November 24th

 – 9am, 10am, 11am

Alex RuggiereWOD – Crossfit – Tuesday – 11/21/17

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WOD – Crossfit – Monday – 11/20/17

A. 3 sets; one set every 4:00
10 deadlifts
8 front squats
20 wallball shots; 20/14
– sets should be completley unbroken
beginner – 75/55, scaled – 95/65, intermediate – 115/75, RX – 135/95, RX+ – 155/105

B. 8 min amrap;
run 100m
10 hang power cleans; 135/95
10 burpee over bar

 

Thanksgiving Hours.

Wednesday November 22nd
– 5am, 6am, 7am, 9am, 10am, 11am, 12pm, 4pm, 5pm and 6pm

Thursday November 23rd
– Closed

Friday November 24th
– 9am, 10am, 11am

Alex RuggiereWOD – Crossfit – Monday – 11/20/17

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WOD – Crossfit – Friday – 11/17/17

for time;
30 power snatches (Beg. 75/55, Scaled 95/65, Intermediate 115/75, RX 135/95)

— rest 6 min

3 RFT
20 t2b
20 box jumps

— rest 8 min

for time;
30/25 calorie bike
20 thrusters (same weight as power snatches)
30/25 calorie row
20 front squats

Alex RuggiereWOD – Crossfit – Friday – 11/17/17

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WOD – Crossfit – Wednesday – 11/15/17

A. emom x15 min;
1st; TnG Power clean x5 reps; work to a heavy
2nd; HSPU x2.2.2; find a setting that is challengin enough that you have to break it up
— scale to pike pushups from box
3rd; box jump x6 reps; challenge height of box if comfortable
B. 10 min amrap;
22 power snatches; 95/65
22 pushups
22 calorie row

Alex RuggiereWOD – Crossfit – Wednesday – 11/15/17

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WOD – Crossfit – Monday – 11/13/17

A. 5 sets; one set every 2:00
TnG squat clean thruster x5 reps; build to a tough; beat last week’s; post heaviest

B. For Time
row 20 calories
30 shoulder to overhead; 75/55
bike 20 calories
– rest 5:00, x2 sets; record both scores

Alex RuggiereWOD – Crossfit – Monday – 11/13/17