11.16.15 Workout of the Day

"My first race ever! It was the spartan race in Columbia. It was 37° when I jumped into the water! I did it with my 15-year-old daughter Madison"

-Tracy Daniels.

Fall League Final Week Tonight!

CrossFit

General WU: Coaches Choice

Specific WU: 3x w/ empty bar: 12 Deadlifts 9 Hang Squat Cleans 6 Push Jerks

Prep 3x 6 Deadlifts + 5 Hang Squat Cleans + 4 Push Jerks

Build to workout weight Scale to a weight that allows you to perform your first set unbroken

WOD 1: "Squat Clean DT"

5 rounds for time: 12 Deadlifts (155/105) 9 Hang Squat Cleans 6 Push Jerks

Post time to comments.

ICT

General WU: Coaches Choice

Specific WU: 10 reps rep/ movement

WOD 1:18 min AMRAP of:

15 KB SDHP (35/25)

10 res. band squat jumps

150 m run

-rest 3 min-

WOD 2: 9 min Midline EMOM :40/:20

min 1: hang knee raises

min 2: hollow hold

min 3: slow and tight ring rows

This Week's Active Recovery Workout DO IT!!!

--Row, Bike, or Run--

5x 2 minutes on/2 minutes off

Goal is consistent pace throughout sets. If row, please keep that 500m split under 2:00