“Do not go where the path may lead, go instead where there is no path and leave a trail.”
– Ralph Waldo Emmerson
Announcements:
- “Healthy Habits Holiday Hustle Challenge” sign up deadline is Monday night by 8pm! Click here to register.
- Self-Myofascial Release (Foam Rolling) clinic with coach Stephen will be Saturday morning at West at 11:30.
- Hot-To-Trot Thanksgiving Day 5k/10k. Click here to find our blog post with everything you need to know!
- New Track Programming System begins next week (11.15)! Did you think last week about what your main goal is when training? Are you here to sweat? Here to train? Or are you here to compete?
Weekly WODs:
Monday
Crossfit – International Chest Day.
Bench Press Test Day, lets find that 3RM! The MetCon following Bench Press will consist of Calorie Rowing and No Push Up Renegade Rows.
Burn –
“Megan”
21-15-9
Burpees
Kettlebell Swings (53/35)
Double Unders
8:00 CAP
Tuesday
Crossfit – Sumo Deadlifts.
Today begins with some Sumo Deadlifts, followed by a MetCon with even more Sumo Deadlifts, Dumbbell/Kettlebell Front Squats, and Hand Release Push Ups.
Burn
EMOM x 9:00
Min1: :40 Max Effort Double Unders
Min2: 10 Dumbbell Front Rack Alt. Step Ups
Min3: 14 Box Jumps
Wednesday
Crossfit – Push Jerk 3RM Test.
Time to test your Shoulder To Overhead strength gains with a 3RM Push Jerk! After the Push Jerk we will move on to a MetCon with Calorie Bike/Row, Toes to Bar, and Dumbbell Push Press + Push Jerk (1+1=1 rep).
Burn
5 Sets
:20 Max Calorie Bike
:40 Recovery Bike
Rest 2:00
AMRAP x 7:00
10 Plate Ground to Overhead
10 Plate Press Outs
100m Run
Thursday
Crossfit – Aerobic Capacity Day
Lengthy MetCon today consisting of 600m Runs, 50m Double Kettlebell Front Rack Carry’s, Burpee Box Jump Overs, and Sit Ups with a 26:00 time cap. After the MetCon we have some Body Armor accessory work made up of Arnold Presses, Bent Arm Lateral Raises, and Double Dumbbell Bent Over Row.
Burn
AMRAP x 16:00
20 Russian Kettlebell Swings
30 Mountain Climbers
10 American Kettlebell Swings
15 Sit Ups
*Every 2:00, Including 3-2-1-Go, Perform 30 Double Unders
Friday
Crossfit – Squat Day & “ROLLER COASTER”
Today is our 3RM Back Squat test day! After the squats, our benchmark MetCon will have Rowing, Thrusters, and Ring Rows, which then turn into Jumping Pull Ups on the second round, then regular chin over bar on the third.
Burn
“CFK Aerobic Test”
On A 15:00 Running Clock
1 Mile Run
+
Max Meters Row In Time Remaining
Saturday
Crossfit – Partner Workout Saturday (8AM); Level 2 (10:15AM)
Both classes will begin with some Power Clean work. The 8AM class will do a partner workout that consists of Double Unders, Sit Ups, Slam Balls/Plate Ground to Overhead, and 200m Runs. The Level 2 class will do a single version of the same workout, followed by a Handstand Walk skill session.
Burn
15-12-9
Push Ups
Kettlebell Sumo Deadlift High Pull
Burpee Box Jump Over
Rest 1:00
9-12-15
Burpee Box Jump Over
Kettlebell Sumo Deadlift High Pull
Push Ups
14:00 CAP