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Friday, November 29th
Main – WOD Happy Black Friday!! Coe (Time) Ten rounds for time of: 10 Thrusters, 95# 10 Ring push-upsRx = Hand Release Push-Ups 75/55 Rx+
What is CrossFit
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and
Wednesday, November 27th
Main – WOD No WOD tomorrow, happy turkey day!! L-Sit (No Measure) 15 minutes to accumulate 2 minutes of L-Sit holds 800m Run (Time) Max
Tuesday, November 26th
Main – WOD Front Squat 20 Minutes to establish 3-RM Front Squat (or heavy set of 3 for new athletes) Tickle Me Sumo (AMRAP –
Monday, November 25th
Main – WOD HSPU and Dips (No Measure) 15 minutes to work on HSPU and Dip movement standards and progressions/drills. Weighted Pistols 15 Minutes to
WLRCF “Holiday Survival Guide”
Let’s be honest. Dieting during the holidays is the pits. Food is one of the most enjoyable elements of a celebration. No one (including me)
Friday, November 22nd
Main – WOD Weighted Step-Ups Barbell in high bar back squat position15 Minutes to find 10-RM weighted step ups. Each step cycle counts as 1
Thursday, November 21st
Main – WOD Ring Rows (No Measure) 6 sets of 10 second holds: Bottom of ring dip Top of the ring dip You may use
Warming up Heavy
The pyramid system is one of the most popular training methods used by athletes, fitness enthusiasts and those who want to build muscle and get
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Happiness, The Key to Progress In The Gym.
Happy people work harder, stay longer, and get more done. Miserable people put in the minimum required work and reap a similar reward. That may