A) E2MOM x 12 min (6 sets
– 1 hang squat clean + 1 squat clean + 1 front squats
*work from about 65-85% (heavier than 11/21)
B) EMOM x 18-24 min (6-8 sets):
1: 5 thrusters (go heavy)
2: 5-10 strict pull-ups
3: 10-15 box jump-overs (24/20”)
Author: Ryan Savard
Partner “Eva”
5 rounds for time:
– 800m run
– 30 KB swing (70/53)
– 30 pull-ups
*Divide up reps with your partner however you see fit.
Gym Closed – Happy Thanksgiving!
A) E2MOM x 16 min (8 sets)
– 2 push press
*All sets heavier than 11/17
B) 4 rounds for time:
– 5 ground to overhead (185/125, 155/105, 135/95, 115/75, 95/65)
– 10 CTB pull-ups
R4M, then…
4 rounds for time
– 10 burpees
– 30 double unders
A) Take 15 minutes to build to a 3RM deadlift.
B) 4 rounds for total working time:
– 400m run
– 10 deadlifts
– 15 toes to bar
R3M between rounds.
*Subtract 9 minutes to get total working time.
*Deadlift weights: 275/185, 225/155, 185/125, 155/105, 135/95
Programming Overview: Nov. 21-27
With the holidays fast approaching, we thought you might need a little something extra to help stay on track even though your caloric intake might be a little on the high side over the next month. This year we are forming a team to take on the 100K Meter Challenge benefitting Carry The Load.
What is the 100K Meter Challenge? It’s a challenge to see if you can row, run, bike (stationary only), or swim 100,000 meters from the day after Thanksgiving (Nov. 25th) until 5pm on Christmas Eve (Dec. 24th). Sound hard? It will be. But you will have your friends doing it right along side of you before, during, and after classes. We also plan to get a whiteboard up specifically for you to keep track of your meters and show everyone else what a badass you are.
To sign up, go to the registration page and sign up under EDCF. Make sure to log in your meters daily and check out “100kmeterchallenge” on social media for updates.
Also, make sure you know our holiday schedule for this week.
Monday 11/21
A) E2MOM x 12 min
– 1 hang squat clean + 1 squat clean + 2 front squats
*work from about 60-80%
B) For time:
– 60/45 cal row
– 100 double unders (300 singles)
– 60 wallballs (20/14)
C) 2-3 rounds for efficiency:
– 8 DB rows per side @ 2011
– 15 banded hamstring curls
Rest as needed
Tuesday 11/22
A) Take 15 minutes to build to a 3RM deadlift.
B) 4 rounds for total working time:
– 400m run
– 10 deadlifts
– 15 toes to bar
R3M between rounds.
*Subtract 9 minutes to get total working time.
*Deadlift weights: 275/185, 225/155, 185/125, 155/105, 135/95
Wednesday 11/23
A) E2MOM x 16 min (8 sets)
– 2 push press
*All sets heavier than 11/17
B) 4 rounds for time:
– 5 ground to overhead 185/125, 155/105, 135/95
– 10 CTB pull-ups
R4M, then…
4 rounds for time
– 10 burpees
– 30 double unders
Thursday 11/24 – Happy Thanksgiving
Gym Closed
Friday 11/25 – 10am only
Partner “Eva”
5 rounds for time:
– 800m run
– 30 KB swing (70/53)
– 30 pull-ups
Saturday 11/26
8am Masters
9am CrossFit
10am Barbell
Sunday 11/27
8am Endurance
Thanksgiving Holiday Hours
Be sure you’re in the know about when class times are this week! Have a CrossFitter friend or family member in town for the holiday? Get them signed up as a drop-in and bring them on in for class!
Here is this week’s schedule:
Wednesday 11/23 – No 7:30pm Class
Thursday 11/24 – Gym Closed
Friday 11/25 – 10am Only
Saturday 11/26 – Regular Schedule
A) E2MOM x 12 min
– 1 hang squat clean + 1 squat clean + 2 front squats
*work from about 60-80%
B) For time:
– 60/45 cal row
– 100 double unders (300 singles)
– 60 wallballs (20/14)
C) 2-3 rounds for efficiency:
– 8 DB rows per side @ 2011
– 15 banded hamstring curls
Rest as needed