Workouts for 11/4 – 11/10

These folks here either LOVE Halloween or HATE Burpees! Either way, its fun to get a little goofy/festive sometimes!

 

 

GYM NEWS:

NOVEMBER SCHEDULE:
NOV 28th – GYM CLOSED
NOV 29th 9AM Class Only

 

CFCA GAMES

THE CFCA Games are upon us! DAY 1 starts TOMORROW, 11/4!

The 1st Games Workout will run the entire day (including Ladies Night (6:30PM) so teams can come in any class time on Monday. Otherwise, Wednesday at 5:30PM and Saturday at 10:00AM are available times to make up the workouts but you MUST sign up in advance!

 

 

Monday 11/4

CFCA GAMES WEEK 1 WORKOUT:

The 4 teammates must decide who is going to be the best for the listed Stations. 2 teammates will complete Station 1 and the other two teammates will complete Station 2. And the same will happen with Station 3 and Station 4, AFTER the REST portion noted below.

STATION 1:

2K Row For Time
1 teammate rows as the other holds 2 KBs in the rack position. When the person holding drops partners must switch.

**Rower CANNOT start rowing until the Rack Hold is in position**

RX: (44/35)
Scaled: (35/26)
Score = Time Completed

STATION 2:

200 Push Ups for Time
1 teammate does the push-ups as the other hangs from the pull up bar.
When the person hanging from the bar drops then the partners must switch.

RX: Standard Push-Ups
Scaled: Hand Release
Score = Time Completed

*****3MIN REST***** once ALL have completed their stations.

Same format as the above. Decide which teammates will be the best for the listed WODs. Two teammates will complete Team Annie and two teammates will complete Team Fran.

STATION 3:

TEAM Annie For Time

2 Teammates: 1 works at a time and switch as often as you need to.
100-80-60-40-20
Double Unders and Sit-Ups

RX: Double Unders, Sit-Ups (body breaking the plane of 90 degrees)
Scaled: Single Unders, Sit-Ups (body breaking the plane of 90 degrees)
Score = Time Completed

STATION 4:

TEAM Fran for Time

2 Teammates: 1 works at a time!
42-30-18
Barbell Thrusters and Pull-Ups

RX: 95/65# Thrusters & Strict Pull-Ups
Scaled: 55/35# Thrusters & Ring Rows
Score = Time Completed

 

 

Tuesday 11/5

 

15 Mins for Quality Movements
Repeating Ladder 1-3

Clean & Jerk
Chin-ups

*KBs and DBs are a great option here too.

THEN

Teams of 3-4 or more
10 MIN Ski Relay for max cals

 

 

Wednesday 11/6

 

AMRRAP12 (Ascending Reps)
5 Kettlebell Swings
5 Box Jumps
10 Kettlebell Swings
10 Box Jumps
15 Kettlebell Swings
15 Box Jumps
…………20 KBS, 20BJs, etc.
The Kettlebell Swings are meant to be HEAVY. This is a good opportunity to try the next KB up!

Then

500m Row/Ski for time

or

1MIN AD for Max Cals

 

 

Thursday 11/7

 

AMRAP16
10 DB Strict Press
10 T2B
10 Burpees
200m Run/Row/Ski

Then

Pull-up Ladder (10 min cap)
With a continuously running clock do one pull-ups the first minute, two pull-ups the second minute, three pull-ups the third minute…… continuing as long as you are able or until the 10 minutes is up.

*If using bands think about doing this WOD in reverse and just using the minutes as the intervals….with good form (pulling from lats and NOT using hips) do as many as you can in the first minute (maybe max of 5-10), then drop the band down and do 1 less the next minute and so on…..maybe you will be able to do 1 without a band! It’s worth trying!

 

 

 

Friday 11/8

 

Option 1 (15 MINS)
Build to Heavy set of 5 Deadlifts

Option 2 (14 MINS)
E2MOM
10 Heavy KB Suitcase Deadlifts

THEN

AMRAP12
6 DB Strict Press
9 Deadlifts (BB, KB, SB, etc)
30 Double Unders

 

 

Saturday 11/9

 

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members.
Coaches Choice

 

 

Sunday 11/10

 

4 ROUNDS

In 5 MINS Complete:
60 Double Unders > 120 Single Unders
20 Wallballs (20/14#) (10/9ft)
10 Box Jumps (24/20)
Max Rep Strict Pull Ups in remaining time

*1MIN rest between rounds*