November 21-25, 2016 | "Weekly Programming"

Monday, November 21, 2016 - Our 7 Year Anniversary!!
Skill:
12 Minutes to find 1RM Power Clean
WOD:
"The Seven"
7rounds for time of:
~7 Handstand push-ups
~7 Thruster 135/95
~7 Knees to elbows
~7 Deadlift 245/165
~7 Burpees
~7 Kettlebell swings 70/53
~7 Pull-ups
Our leaderboard has been erased. Only NEW pr's can be written and those shall remain until our next year's anniversary. Please write your numbers in BLACK marker unless you are the box leader male/female and then your number should be written in RED. Have a great year and Happy Birthday AFC!!

Tuesday, November 22, 2016
Skill:
Snatch Complex (Coaches Choice)
WOD:
50-40-30-20-10
~Kettlebell Swings 53/35
~Double Unders

Wednesday, November 23, 2016
WOD:
2 Rounds
~400 Meter Run
~50 Meter Walking Lunges
~50 Meter Backwards Run
~20 KB Sumo Deadlift High Pull 53/35
3 Rounds
~200 Meter Run
~20 Wall Balls
~10 V-Ups

Thursday, November 24, 2016
*No Reguarly Scheduled Classes today*
Turkey Trot 5K at 8 am
Community Crossfit WOD after race...everyone welcome!
HAPPY THANKSGIVING!!

Friday, November 25,2016

Only ONE wod today at 10 am!!!!

6 Minute AMRAP
~6 Hang Squat Cleans 135/95
~12 Side to Side Twists with plate 35/25 (L+R=1 rep)
~18 Double Unders
*Rest 3 minutes*
Repeat the same AMRAP as above. You will have 2 scores...one for the first and one for the second.


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