Monday November 24, 2014

Crossfit Transformation
23
Nov
Written by Sarah Lipsy

Mon 11/24/14-
WU: dynamics 2x 10 wall balls/ 10 med ball cleans/ 1 min plank 
-Take 5-7 min to roll+ stretch-

Skill: Take 20min to PR your front squat 
Suggested build: light wtx10/ mod-light wtx8/ 70%x6/ 85%x3/ 90-95%x1/ PR 
** remember 5 lbs is still a PR!!!

Wod: "Fran" 
21-15-9
Thrusters (95/65)
Pull ups

*we will be retesting this workout in 6 weeks

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21
Nov
Written by Sarah Lipsy

Saturday 11/22-
WU: coaches choice 

Sill: 
a-2x1 min side planks w/ 90sec rest 
b- 2x30 alt supermen w/1 min rest 
c- 2x 20 hollow rocks w/90 sec rest 
-take no more then 5 min to apply hollow position to t2b-

Wod: 7 rounds (30 min cap) 
100 singles 
20 slam balls 
20 box dips 

** reminder: every sat through the month of Nov is bring a friend to class for free**

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20
Nov
Written by Sarah Lipsy

Friday 11/21-
WU: 500m row 2x 12 HRPU/ 10 wall balls/ 8 ring dips 

Skill: Take 20 min to PR your PUSH Jerk
Suggested Build: light wtx5/ mod-light wtx5/ 75%x2/ 85%x1/ PR

WOD: 7 min AMRAP
10 GHDSU
10 Deadlifts (185/135)
10 bar-facing burpees

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