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Partner WOD (11/21/18)

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HOLIDAY HOURS REMINDER:
Wednesday 11/21: Last class of the day at both locations is Noon, all afternoon class are cancelled.
Thursday 11/22Both locations closed
Friday 11/23Both locations closed

GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
Welded Rx and Lean:
Partner WOD
For Time:
20 clean and jerks (155#/105#)
30 back squats (155#/105#)
40 pull ups
150 double unders
40 pull ups
30 back squats
20 clean and jerks

1 Rep Max Front Squat (11/20/18)

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GROUP CLASS WORKOUT

Warm Up:
Banded Front Rack Stretch (90 sec. each side)
3 Rounds
5 tempo goblet squats (5 sec. down)
10 leg swings (each leg)
15/12 calorie machine

Strength: Front Squat (10 minutes)
Find 1 rep max
Intro: 4×6 (light)

MetCon:
Welded Rx:
“Going The Distance”
15 Minute EMOM
3 Power Snatches (115#/75#)
3 Squat Snatches (115#/75#)
3 OH Squats (115#/75#)
Welded Athlete: (135#/95#)

Lean:
20 Rounds
8 burpees
16/12 calorie bike

Hang Power Clean (11/19/18)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
25 banded good mornings
5 jump squats or 5 broad jumps
25 kettlebell shrugs

Strength: Hang Power Clean (every 1:30)
6×3 (rising)

MetCon:
Welded Rx:
4 Rounds
10 single arm dumbbell shoulder to overhead (60#/45#, each arm)
12 toes to bar
14 box jumps (24”/20”)
12 minute time cap

Lean:
4 Rounds
15 deadlifts (95#/65#)
20 air squats
20 oblique V-Ups (each side)
12 minute time cap

Clean & Jerk (11/16/18)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 goblet squats (10 second pause at bottom of last rep)
10 single leg Romanian deadlifts
8 barbell strict press
Finish with:
Welded Athlete barbell warm up

Strength: Clean & Jerk (every 1:30)
5×2 (drop and reset)
Intro: 5x 3 Power Cleans + 3 Push Press

MetCon:
Welded Rx & Lean:
18 minute EMOM
5 hang squat cleans (95#/65#)
5 lateral burpees
Welded Athlete: 135#/95#

5×3 or Cal. Bike + 5 Rounds (11/15/18)

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GROUP CLASS WORKOUT

Warm Up:
40/30 calorie machine
20 leg swings (each leg)
2 minute plank
100’ single arm dumbbell/kettlebell overhead carry (each side)

MetCon:
Welded Rx:
5×3 Minute AMRAP
10 air squats
10 kettlebell swings (53#/35#)
30 double unders
1 minute rest after each AMRAP

Lean:
For Time:
300/250 calorie bike
5 Rounds
20 alternating dumbbell snatches (40#/25#)
20 V-Ups
40 minute time cap

“Holleyman” (11/12/18)

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“U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.”
– CrossFit Main Site

GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 banded pass throughs
5 single arm kettlebell overhead squats (each arm)
15 Supermans
10 calorie machine
Welded Athlete Barbell Warm Up

MetCon:
Welded Rx & Lean:
“Holleyman”
30 Rounds
5 wall balls (20#/14#, 10’/9′)
3 handstand push ups
1 power clean (225#/155#)
35 minute time cap
Scaled: 6 push ups, 2 power cleans (115#/75#)