Monday, Nov. 17, 2014

Andrea’s plyo push-ups are legit

111714 WOD

A. 5:00 AMRAP

100-meter farmers carry AHAP

10 jumping lunges

5 wall squats

B. Back squat – ADD 10# TO 1RM AND CALCULATE NEW WW

65% x 5

75% x 5

85% x 5+

This marks the final percentage-based strength cycle for the year. After this four-week session, we will test your 1RM in the squat, press and deadlift. Leading up to the Reebok CrossFit Games open season, we will be doing an organic strength cycle.

C. Five rounds for time:

9 thrusters (95/65)

9 pull-ups

>> On-Ramp

Five rounds for time:

9 dumbbell thrusters / air squats

9 pull-ups / ring rows

D. Cash out: 800-meter run with med ball

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PRE-CHRISTMAS CONSTRUCTION

Please be aware of your surroundings at the gym as we will be undergoing construction the next few weeks to expand. Our steadily increasing class sizes, along with some new equipment that we are going to install, necessitate the project. You’ll be stoked when it’s over — it’s like a Christmas present for our favorite members (each one of you). Thanks for choosing CrossFit Upcountry!