Friend Til The End

Nov 27th, 2013

Category: CrossFit

Friend Til The End

Upside down Joe

Upside down Joe

Classes today will run on a normal schedule until 1pm, night classes will be held at 3,4,5 and 6pm in Green. No 7pm class in Green and no night classes in Orange.

If you are going to cheat on Paleo this Thanksgiving, at least cheat like a champ. At Sunday yoga, Tamara will be raffling off a $50 GIFT-CARD TO PICCO (http://www.piccorestaurant.com/); loved in the South End for its wine, sorberts, and homemade pizza. PLEASE NOTE: the heat in Orange IS working!

WOD
Strength
Every Minute On The Minute (EMOM):10
1 Squat Clean and Split Jerk

-start with a heavy weight. Limit lots of jumps in weight and if any, only small jumps should be made. Each minute should be challenging.

Partner WOD
One partner works through and entire round while the other rests:

16 minute AMRAP
3 Squat Cleans (155,105)
6 Clapping Push-ups
9 Toes to bar

Score = total rounds

Level 3 (135,95)
Level 2 (115,75)
Level 1 (95,45)

DISCUSSION 2 Comments

  1. nicole dholakia 11/28/2013 at 3:19 am

    EMOM squat clean & jerk: 135
    Partner WOD: 13 rounds with Monica
    105/perfect push-ups/kta

  2. Mike Quigley 11/27/2013 at 3:07 pm

    195# on the squat clean & jerk.
    15+15 RX with Rob and Mark Rollins
    Perfect day for a partner WOD – I definitely would have taken more breaks if I wasn’t working with Rob and Mark.
    Happy Thanksgiving everyone.