Saturday November 9 "TEAM WOD"

The Team WOD will begin at 9 AM.  Please arrive early to warm-up.

THERE WILL BE NO 8 am CLASS.

Friday November 8 "Press"

Warm Up

Group Dynamic

Skill

Press (5@55,5@65,3@75,3@85,1+@95)

After each set, rest 30 secs and then perform

Strict/Weighted Ring Dips (5,5,5,5,5)

Metcon

"Death By Pull-ups"

Every minute on the minute perform 1 pull-up.  Add 1 rep for every minute

Cash-Out (to be done immediately after)

10 Wipers (L/R = 1)

10 Evil Wheels

Thursday November 7

Warm Up

Group Dynamic

Skill

Movement Demo

100 m Row TT

Metcon

5 rnds:

40 Double Unders

30 Box Jumps (24/20)

20 KB Swings (55/35)

30 min TIME CAP

Wednesday November 6 "Back Squat"

Warm Up

Group Dynamic

Skill

Back Squat (5@55,5@65,3@75,3@85,1+@95)

After each set, rest 30 secs and then perform

Weighted Push-ups (10,10,10,10,10)

Metcon

3 rnds: 

12 Front Squat (135/95)

12 Burpee Pull-ups

12 min TIME CAP

Tuesday November 5

Warm Up

Coaches Choice

Skill

 EMOM 6

5 Hang Power Clean

5 Front Squats

*use 60% 1 rep max Power Clean

Metcon

For Time:

30 HSPU

40 Pull-ups

50 KB Swings (55/35)

60 Sit-ups

70 Burpees

Monday November 4 "Bench Press"

SATURDAY NOVEMBER 9 - TEAM WOD

A 4 person team competition consisting of 3 different workouts (potentially 4) for Carousel CrossFIt members. The teams will consist of 2 men and 2 women (hopefully) and be picked by the coaches. If you are interested in joining us, please sign up in the gym. If you know of anyone that has CrossFIt experience, feel free to offer them the opportunity to join us. Additionally, BYOB!

Warm Up

Coaches Choice

Skill

 Bench Press (5x50,3x60,3x70,3x80,3+x90)

Metcon

5 rnds:

12 Wallballs

12 Toes 2 Bar

Saturday November 2 "EVA"

Since we had poor weather on Friday, the WODs for Friday and Saturday were swapped.  

Warm Up

Coaches Choice

Skill

 Movement Demo

Metcon

"EVA"

5 rnds:

800 m Run

30 KB Swings (70/55)

30 Pull-ups

*Partner optional.  One partner will work at a time and can break up running and reps up anyway they want.

 

This is one of the longer Benchmark WODs which is why we are making it partner optional.  If you have never done it before and want to attempt it at RX shoot for sub 45.