Rev It Up – CFS

Nov 22nd, 2017

Category: CrossFit

Rev It Up – CFS

Alice

Turkey Day Schedule Gooble, Gooble, Gooble, Gooble……
Wednesday 11/21 – 5:30AM, 6AM, 6:30AM, 7AM, 9AM, 11AM, 12PM, OPEN GYM FROM !-3, 3PM, 4PM, 5PM, 6PM, No Oly Class
Thursday 11/22 – Thanks-giving – 8am and 9am only. Goose will be doing the WOD at 7am if anyone wants to hit it early non-coached.
Friday 11/25 – 9AM, 10AM, 11AM, 12PM, Open Gym 1-4PM, 4PM, 5PM
Saturday 11/26 – One box only. All Levels classes 8AM, 9AM, 10AM, 11AM & 2PM. Mobility at 12pm, Intro at 12pm. There will be no babysitting on Saturday.

Warm-up
EMOM 6
1. 15/12 Cal Ski or 12/10 Cal Bike
2. 1 Round Strict Cindy

L1 – 3-6-9 Reps
*Add bands for pull ups & push ups as necessary

Partner Up – grab 1 barbell & 1 band per pair
P1: 10 Deadlifts
P2: Bandy Goodmornings
Switch
P1: 10 Deadlifts w/ light weight
P2: 10 Bandy Pull aparts

Strength
EMOM16
Odd- Deadlift 2 Reps @85-90%
Even- 10 Bandy pull aparts- practicing scapular retraction

WOD (20 minute cap)
50/40 Cal Ski Erg
10 Rounds of Cindy
5 Pull-ups
10 Push-ups
15 Squats
40/30 Calorie Bike

Level 2- 7 Rounds
Level 1- 5 Rounds
ADV – 20/10lb vest

EXTRA WORK
EMOM14
Odd- 2 Front Squats with full pause @85%
Even- 5 strct toes to bar or 30s L-sit

DISCUSSION 4 Comments

  1. Jason Barrow 11/23/2017 at 2:25 am

    EMOM: 155#
    WOD: 18:36 Rx

    Is push-up Wednesday becoming a thing? Two weeks in a row…

  2. Brian Campbell 11/22/2017 at 5:28 pm

    Strength: 405
    Wod: 15:28 Adv (Started on Bike)

  3. Ben 11/22/2017 at 2:40 pm

    EMOM: 365-405
    WOD: 15:28 Adv.
    Extra: 265 / Strict TTB

  4. Sean Flannery 11/22/2017 at 2:25 pm

    Strength: 352-368.5#
    WOD: 13:28 Rx
    Extra: Fr Squat: 247.5#