Wednesday 11/12/14

A.

AMRAP 45 Minutes Row 500m

Run 400m

B.

Super Set

12 Sets For Speed

2 Front Squats (Low Box)

2 Sumo Deadlifts (Bands) 

Go For Speed Not Weight

Tuesday 11/11/14

A.

Amanda

9-7-5

Muscle Ups

Squat Snatch 135/95

B.

3:00 Toes To Bar

1:00 Side Plank L

1:00 Side Plank R

C.

Gymnastics Progression Week 1

There are 3 Movements, We Will Work Them 1-2x Per Week. You can follow the movements in 3 possible ways: 

1. Scaled

Simply follow the program using scaled variations of these advanced movements

2. Natural

Do The Movement as you would in a WOD if you were doing it RX

3. Scaled Up

Follow the program but add difficulty to the movements, such as deficits, performing them strict, or weighted.

Each Cycle is 3 weeks and then we will take a rest week.

Week 1 (6 Sets)

Handstand Push Ups: 30

Pistols: 60 

Muscle Ups: 15

Do all 3 movements in each set. You only have 6 sets to complete all the reps. Don't rest more than 1 minute between movements or sets.

Monday 11/10/14

A.

Press

1-1-1-1-1

B.

Tabata Push Ups

Tabata Double Unders

Back and Forth for 8 Rounds

C.

10 x 1 Minute On 1 Minute Off Row

Goal For Men is 3000m Women 2500m

Saturday 11/8/14

Choose The CrossFit Cape Cod Workout Of The Day

Or Do The ECC Qualifier

Friday 11/7/14

A.
For Time

10 Presses

15 Overhead Squats

20 Push Presses

25 Front Squats

30 Push Jerks

35 Back Squats

115/85

B.

EMOTM 16 Minutes 

6-9 Strict Chest To Bar Pull Ups

3-6 Power Snatches (Climbing)

Wednesday 11/05/14

A.

Cindy

B.

5-4-3-2-1

Clean and Jerk 185

Rope Climb 15'

Tuesday 11/04/14

A.

1 Rep Max

Front Squat

1 Rep Max

Bench Press

1 Rep Max Clean

B.

3 Rounds Not For Time

50 Unbroken Double Unders

25 GHD Sit Ups

25 Back Extensions