WOD
A. Take 12-15 minutes and build to a 1RM Snatch
B. For time:
1000 Meter Row
60 Kettlebell Swings (24/16 kg)
30 Ring Dips
600 Meter Run
Coach’s Notes: Post 1RM & time completed to comments.
Thursday: November 15, 2012
Causeway Gourmet Thursday CrossFit Specials
Lunch
tomato basil soup
hearty lamb and vegetable soup
southwest grilled chicken salad with mixed greens, avocado, tomatoes, cucumbers, and spicy corn salsa
roast pork loin with root veggies, spinach, and mushroom sauce
Dinner
tomato basil soup
hearty lamb and vegetable soup
southwest grilled chicken salad with mixed greens, avocado, tomatoes, cucumbers, and spicy corn salsa
roast pork loin with root veggies, spinach, and mushroom sauce
grilled flatiron steak with carmelized onion sauce, sweet potatoes with bacon, and winter vegetables
Call 910-574-1084 for take-out or pre-orders.
Causeway Gourmet officially has our stamp of approval. Do you know of another local business that might fit the bill? Post to comments.
WOD
A.
Front Squat 6 sets
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Rest 2-3 minutes between sets
B.
Complete as many reps as possible in 7 minutes of:
3 Thrusters (95/65 lbs.)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups
Coach’s Notes: Post loads and reps completed to comments.
WOD: 11.15.12
A.
Front Squat 6 sets
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Rest 2-3 minutes between sets
B.
Complete as many reps as possible in 7 minutes of:
3 Thrusters (95/65 lbs.)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups
Complete as many reps as possible in 7 minutes of:
3 Thrusters (95/65 lbs.)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups
WOD: 11.14.12
WOD
“36 Minute Nap”
3 Rounds:
Row 2 Minutes for Max Distance
Rest 60 seconds
Rest 60 seconds
AMRAP in 2 minutes of:
Wall Ball Shots x 10 reps (20/14)
Kettlebell Swings x 10 reps (55/35)
Wall Ball Shots x 10 reps (20/14)
Kettlebell Swings x 10 reps (55/35)
Rest 60 seconds
AMRAP in 2 minutes of:
Pull-Ups x 10 reps
Push-Ups x 10 reps
Pull-Ups x 10 reps
Push-Ups x 10 reps
Rest 60 seconds
AMRAP in 2 minutes of:
Box Jumps x 10 reps
Sit-Ups x 10 reps
Box Jumps x 10 reps
Sit-Ups x 10 reps
Rest 60 seconds
EWOD
6:00am – Meet at the west end OIB water tower.
5:30pm – Meet at the Box
Wednesday: November 14, 2012
What is Mark thinking? Post to comments . . .
WOD
“36 Minute Nap”
3 Rounds:
Row 2 Minutes for Max Distance
Rest 60 seconds
AMRAP in 2 minutes of:
Wall Ball Shots x 10 reps (20/14)
Kettlebell Swings x 10 reps (55/35)
Rest 60 seconds
AMRAP in 2 minutes of:
Pull-Ups x 10 reps
Push-Ups x 10 reps
Rest 60 seconds
AMRAP in 2 minutes of:
Box Jumps x 10 reps
Sit-Ups x 10 reps
Rest 60 seconds
Coach’s Notes: Post max meters and rounds for each station for all 3 rounds.
EWOD
6:00am – Meet at the west end OIB water tower.
5:30pm – Meet at the Box