Thursdays WOD – Nov. 5th

Athletes, Please take notes of the following dates:

Sat. 11/7 @8:30am – Community Partner WOD with Coffee and Paleo Treats afterwards. This will be a ton of fun you will NOT want to miss out on!

Sat. 11/14 ALL DAY – @Turn2 CrossFIt, Murrieta – Partner WOD competition. Come support your friends and fellow athletes!

Fri. 11/20 @7:30pm – CrossFit Uncensored “Happy Hour” at Craft Brewery in Lake Elsinore (Near Target).

Thurs. 11/26 – The gym will be closed for Thanksgiving.

 

DAY FOUR/ THURSDAY

Warm-up (0:00 to 15:00)

1 Mile Run

Mobility & Dynamics(15:00 to 25:00):

Trainers Standard

Mechanics/ Form Weightlifting:

10 Minute EMOM:

8 Wallballs

C1 – 30/20 10ft

C2- 25/20 10ft

C3 – 20/14 9ft

C4 – 14/10 8ft

WOD Demo/ Mechanics/ Skill(37:00 to 45:00):

Go over whiteboard, partners, categories, set-up, and demonstrations of movements, and progressions.

Thruster

Chest to Bar

 

WOD (SHORT/WG) (45:00 to 52:00):

CAT ONE:

TURN to TURF Wars/ Event # 1
“SILVER STAR”
7 Min AMRAP
2,4,6,8…..etc
Thrusters 135/95 lbs
Chest to Bar

 

CAT TWO:

“SILVER STAR”
7 Min AMRAP
2,4,6,8…..etc
Thrusters 95/65 lbs
Pull Ups

 

CAT THREE:

“SILVER STAR”
7 Min AMRAP
2,4,6,8…..etc
Thrusters 75/55 lbs
Pull Ups (banded ok)

 

CAT FOUR:

“SILVER STAR”
7 Min AMRAP
2,4,6,8…..etc
Thrusters 55/35 lbs
Jumping Pull Ups/ Push-ups

*One teammate works at a time and each team member must complete each round of reps before moving on to the next round. Ex. Partner #1 Performs 2 Thrusters & 2 Pull Ups Partner #2 Performs 2 Thrusters & 2 Pull Ups. Continue moving UP the ladder until time expires. Score is total # of reps completed by both partners.
After Party (52:00 to 60:00) :

Sled Push

High Handles x 2

Partner Resistance Run

x 2