Daily WOD

Help us Help our community! We are collecting non-perishable food items for Santee Santa’s organization! Our goal is to collect 200 items by next Wed. Nov. 22

Be Kind, Be Giving, Be Thankful

WORKOUT OF THE DAY

Cycle Box 6pm

Back Squat- 10 reps @ 45%

                     8 reps @ 55%

            6 @ 65%

                                    3 sets of 6 reps @ 67%

Accessory- 2 sets

25m Front Rack Lunges 

100m Farmer Carry 

*Both done holding 2 KBs, moderate to heavy weight

5 Rounds For Time of:

20 Air Squats

15/12 Calorie Row

10 Alternating DB Snatch 50/35

*11 minute time cap

Suggested Mobility:

Barbell Quad Mash

Thanksgiving Holiday Schedule: Closed Thursday 11/23,

Friday 11/24 8:30am class & 3:30-5pm Open Gym,

Saturday Normal Scheduled Classes

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Yoga 5:30pm

Core: Reverse Tabata(10 secs work, 20 secs rest)- Hollow Holds

Skill: Strict Pull Ups

8 sets of 6/4 reps (Do weighted if you can do 6/4 reps easily)

4 Rounds For Time:

400m Run

6 Clean & Jerks 185/125

12 Pull Ups

Another Tough Mudder in the books for Nicole and Brandon!

WORKOUT OF THE DAY

Cycle Box 6pm

Deadlift- 2 sets of 10 reps @ 60% (holding on for 10 reps)

Accessory Work- 2 sets of 10 reps (per leg)

Weighted Box Step Up (1 KB)

Bulgarian Split Squat  (1 KB)

*Box Step Up- placing right foot fully on the box holding the KB in the left hand stand all the way up on box, do all 10 reps on right side before switching

 

AMRAP in 7 minutes of:

3 Thrusters 95/65

3 Burpee Over Bar

6 Thrusters

6 Burpee Over Bar

9 Thrusters

9 Burpee Over Bar

Continuing on adding 3 reps for the remainder of the 7 minutes

 

 

HAPPY BIRTHDAY COACH EVELYN!

WORKOUT OF THE DAY

Hero WOD 8:30am

Yoga 9am

“Viola”

As Many Rounds as Possible (AMRAP) in 25 minutes
3, 6, 9, 12, 15, 18 Reps and so on
Thrusters (95 lbs/65 lbs)
Pull-ups
Over the Bar Burpees

Alex Viola 29, of Keller, Texas, assigned to 3rd Battalion, 7th Special Forces Group (Airborne), Eglin Air Force Base, Fla.; died Nov. 17, in Kandahar, Afghanistan, of wounds suffered when his unit was attacked with an improvised explosive device while on dismounted patrol. Not only was Alex a hero but he was also a cherished CrossFit Coach.

Support Gary, competing today at Offshore CrossFit-Legends

Offshore Crossfit

2052 Corte Del Nogal

Carlsbad, CA 92011

WORKOUT OF THE DAY

7:30am Lifting

8:30am Open Gym

9:30am CrossFit WOD

No Cycle Box Class

No Yoga

“Adrian”

7 rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps 30/24

U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.

Reminder: TONIGHT is Ladies Night @ Nikki Crafts house! 6-9pm

BROOKE!

WORKOUT OF THE DAY

NO 5:30am class today

Cycle Box 6:30am

Mash 5pm

Yoga 6pm

“Nate”

Complete as many rounds in 20 minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 70/53

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Mobility:

Spend 10 minutes taking care of your body today from shoulders to bottoms of your feet, it all needs a little love after paying tribute to these Hero’s.

Ask your Coach if you are not sure what to do!

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