METCON:
VIOLET’S BIRTHDAY WOD:
3 Rounds (12/3 is her birthday):
7 C2B
7 Deadlifts (135/95)
7 Hang Squat Cleans (135/95)
7 HSPU
7 Pistols
7 Ring Dips
7 Burpees
**Cash Out after 3 rounds: 7 Rope Climbs**
– If you finish the 3 rounds within 18:00 you will get a prize from Violet!
(18:00 for the # of days she was in NICU)
AFTER PARTY:
Cool down w/ mobility!
QOD: What is the best/most memorable white elephant present you’ve ever received?
STRENGTH:
Shoulder Press (3@70%, 3 @80%, 3 or more @90%, 3@80%, 3+@70%)
Rest 90s-2:00
METCON:
2 Rounds, Each for a Separate Time of:
500m row or Run 400m
30 Wallballs (20, 14)
20 Burpees
10 C2B
10 Box Jumps step down (30, 24)
Rest 5:00
*Scale down volume as needed/Pull-ups to ring rows/Box jumps to step-ups
*Score is best time out of both rounds
AFTER PARTY:
BB Bent-over Rows: 3 x 10-12. Rest 60s.
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5:30 PM BootCamp Class
METCON:
For Time with a Partner:
Run 1 Mile
150 Single Unders (Rx+ DU)
75 Heavy RKBS (44, 35#)
*20:00 Time Cap
*Split 1 mile run, SU, and RKBS as needed.
AFTER PARTY:
Lax Ball on Calves x 60s ea
5:00 Static Stretching
QOD: Turkey pardoning has become a holiday tradition as presidents spare certain turkeys from becoming a main course. What did President George W. Bush do with two turkeys pardoned in 2007?
STRENGTH:
Power Clean + Squat Clean (1+1)
Work up to a heavy 1 + 1. Rest 2:00
– Take about 8-10 Sets
– Reset between reps, no touch n go.
METCON:
Every 5:00 x 3 sets:
200m Run
7 Power Cleans (155, 105)
10 C2B Pull-ups
Scaling Options:
(135, 95, Regular Pull-ups)
(115, 75, Assisted Pull-ups)
(95, 65, Ring Rows)
AFTER PARTY:
50-100 Banded Leg Curls
3 x 10 Abs with Plate Switch
QOD: If you flip a coin and you get Heads four times in a row, what are the odds you will get Heads the fifth time?
MOBILITY:
Lax Ball in Scapular + Pec: 20-30s ea. spot
STRENGTH:
1a) Shoulder Press (4 x 5)
Add weight each set. Rest 1:30
1b) Strict C2B Pull-ups (4 x 5)
Close Grip Chin-Ups C2B
METCON:
AMRAP 5 Min:
30 Double Unders
15 Hang Pwr Snatch (75, 55)
Rest 1:00, then move on to next AMRAP.
AMRAP 5 Min:
30 Double Unders
15 SDHP w/ BB (75, 55)
Rest 1:00, then move on to next AMRAP.
AMRAP 5 Min:
30 Double Unders
15 Push Press (75, 55)
AFTER PARTY:
Ring Rows w. 1 ct at top: 3 x 8-10.
_____________________________________________________________________________________
5:30 BootCamp Class
METCON:
Tabata for Total Reps:
1) HR Push-ups
Rest 1:00
2) Box Jumps
Rest 1:00
3) Wallballs
Rest 1:00
4) Abmat Sit-ups
*Scale as needed. Score = total reps.
QOD:
FREE WOD for CFE Members! Come participate in a great cause. Donations accepted at http://hope.crossfit.com/cures
“HOPE FOR CURES”
BURPEES
75 POUND POWER SNATCH
BOX JUMP, 24″ BOX
75 POUND THRUSTER
CHEST TO BAR PULL-UPS
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for a good score. One point is given for each rep.
We will be doing a workout for the Boston Marathon Bombing. YOU DO NOT HAVE TO DONATE, but if you feel that you want to the site is below. Hope to see a lot of you in here.
Below is copied from the CrossFit Southie website:
Since the Richard Family are our neighbors, and because they have been so dramatically affected we have chosen them to fundraise for specifically. If you plan to do the workout please offer a donation before or after doing so. Every little bit counts. If everyone just gives $5.00 then from the box alone we will be able to raise at least $2500.00. Between the funeral costs and the medical bills they will need every penny. Pass this post on to every CrossFitter you know.
Please donate here: https://www.youcaring.com/mmwod
“Marathon Monday”
5 Rounds
4 Squat Clean and Jerks (185,125)
15 Chest to Bar Pull-ups
13 Burpee lateral jumps
After 5 rounds are complete: 800m run
Your time is your total time for all 5 rounds plus the 800m sprint.
Scale weight and rounds as needed.
