Tuesday’s WOD – November 10th

Reminder The gym will be closed this Saturday the 14th. Head down to Turn 2 Crossfit for the Turf Wars Partner WOD (41655 Reagan Way Suite H, Murrieta, Ca. 92562).

Friday Nov. 20th is CFU Happy Hour at Craft Brewing Company from 7:30pm – ? (530 Crane St, Lake Elsinore, CA 92563)

Thanksgiving Day we will also  be closed.

 

DAY TWO/ TUESDAY

Warm-up 0:00 – 10:00:

Dodge ball

Burpees if you get hit between 0:00 to 7:00 of a running clock. After 7:00, if you get hit you’re out.

Mobility & Dynamics 10:00 – 25:00:

Trainers Standard

WOD Demo/ Mechanics/ Skill(25:00 to 30:00)

WOD Demo/ Mechanics/ Skill30:00 to 45:00:

STRENGTH (SHORT/ MG):

CAT ONE:

3 Rounds For Time:

200 M Sandbag Run

10 Handstand push-up deficit 45/25# plate

10 Knees to elbows

3 Wall Climbs

10 Box jumps 30/24

10 Split Jumps

CAT TWO:

3 Rounds For Time:

200 M Sandbag Run

10 Handstand push-up

10 Knees to elbows

3 Wall Climbs

10 Box jumps 24/20

10 Split Jumps

CAT THREE:

3 Rounds For Time:

200 M Medball Run 20/14#

10 Handstand push-up (mats okay)

10 Knees to elbows

3 Wall Climbs

10 Box jumps 24/20

10 Lunges

CAT FOUR:

3 Rounds For Time:

200 M Run

8 Pike Handstand push-up/ Push-ups

8 Knees raises

1 Wall Climb Pike

8 Box step-ups 20/16

8 Lunges

Static Stretches/ Yoga Holds 45:00 to 60:00: 

Mermaid Pose:

Cobbler’s Pose: