Thursday info
Reminder. Turkey Trot is this Thursday. 5k starts at 8:20am. I’ll be at CFS to open the door so your belongings can be safely dropped off and potluck items left inside, at 7:45am. At 8:05 we will walk over to the start line. Everyone is welcome to hang out for the potluck post run. We will lock up the gym at 11am 🙂 Happy Thanksgiving!! WOD for 11/27/19 3 rounds of:
•30 sec Grasshoppers
•20 sec Rest
•30 sec Alternating Hanging Knee Raises (bring both knees to right arm and
Tuesday
WOD for 11/26/19 3 sets of:
•8 Kettlebell Turkish Sit-up
•4 Turkish Bridge Ups (hold 3-5 sec between reps)
•1 Turkish Get Up (finish the rep on the ground)
**Repeat on other side** Snatch - In 4 working sets, build up to 2RM Snatch for the day (not touch and go). Complete as many rounds as possible in 9-minutes
•6 Devil Press #35/50 (M50+ #25/35)
•8 Farmer Carry Box Step-up 20"/24"
•100m Farmer Carry
Monday
WOD for 11/25/19 3 sets of:
•8 Parallette Shoot Throughs
•8-10 Defict Push-ups
•10-12 Ring Rows Tabata Double Unders
Rest 1-Minute
Tabata L-sit
Rest 1-Minute
Tabata Strict Pull-ups
Rest 1-Minute
Tabata Handstand Hold
Rest 1-Minute
Tabata Row
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold. During the Double Unders and Row (Calories) for reps.
Friday
CFS Christmas party is 12/13 at Heretic Brewery 6pm. WOD for 11/22/19 3 sets of:
•8 Jefferson Curls (#25-#35)
•8-12 Dumbbell Lat Pull Over + Tricep Extension
•12-15 Protracted Straight Arm Lat Pull Downs Complete 6 sets of 1 Tempo Front Squats + 1 Front Squat starting around 75% of your 1RM. Complete 3 rounds for time:
•8 Thrusters #95/135 (M50+ #75/115)
•12 Lateral Burp Over Bar
Thursday
WOD for 11/21/19 2-3 sets of:
•8 Incline YTWs
•5 R leg Deadlift with barbell
•5 L leg Deadlift with barbell Complete 4 sets of 2 working between 86-89% of your 1RM Clean & Jerk. Jerk (Split or Power)
Complete 4 sets of 1 working at 90+% of your 1RM Clean & Jerk. Complete as many rounds as possible in 8-minutes:
•4/6 Ring Dips
•8 Knees-to-elbow
•10 Sumo Deadlift High Pull #35/53 (M50+ #25/45)
Wednesday
Today had people like.... WOD for 11/20/19 4 rounds of: •30 sec Plate Sit Ups •30 sec Butt Ups
•15-30 sec Hollow Hold
•30-45 sec Rest Complete for time:
•50/60 Calorie Bike/Row/Ski Erg
•400m Sandbag Carry #50/#80
•30 Handstand Push-ups
•200 Double Unders
•10 Squat Cleans #135/205 (M50+ #115/185)
Tuesday
Thanksgiving we will not offer regular classes. We will open the gym for the Solano Turkey Trot, but no CrossFit Classes. Friday after Thanksgiving (11/29) we will have 9am and 10am classes only. WOD for 11/19/19 3 sets of:
•8 Barbell Rollouts (hold the out for 2-3 seconds)
•12-18 Banded Face Pulls
•10-12 GHD Hip Extension + 20-30 sec Static Hold Back squats - Complete 4 sets of 1 working at 92% of your 1RM Complete 4 rounds for time
•450/500m Row
•12 Wall Balls #14/20#
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