11.23.15 Workout of the Day

Coach Max, Michelle and Courtney. Pie in the Sky 5K Music to your Mouth, Palmetto Bluff

830 AM CrossFit Class is back!!! Starting today with Coach Max

CrossFit

General WU: Coaches Choice

Specific WU: Alternate with partner 7,6,5,4 Front Squats (start with empty bar and build to workout weight)* 7,6,5,4 Burpees 15/12 Calorie Row (increase speed each set)

* Scale to a weight that allows you to perform all 6 sets unbroken ** Front Squats are taken from the floor

WOD 1: In teams of 2, perform 6 alternating sets each of: 7 Front Squats (185/135) 7 Burpees w/ lateral hop over bar 20/15 Calorie Row

Perform each set as fast as possible.

Post total time and partner to comments.

ICT

General WU: Coaches Choice

Specific WU: 2x 1 minute Double Under practice 5 Strict Toes to Bar 5 Burpee Box Jumps

WOD 1:"Flight Simulator" 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps for time: Unbroken Double Unders

* You must break after completing each set ** If you trip up in the middle of a set, you must repeat that set from the beginning

If you cannot complete DU, perform the same workout with Single Unders but double the reps (10-20-30-40-50-60-70-80-90-100-90...) *** There is a 18 minute time cap. Scale accordingly.

WOD 2: "Holy Shoulders"

7 rounds for time: 10 weighted abmat situp (45/25) 10 Burpee Box Jumps (24/20)

This Week's Active Recovery Workout *

Row

;30/:90 10 rounds

Push hard throughout the :30 of work!

"Active Recovery" Workouts

In an effort to provide you all with more programming options, we will now be posting weekly "Active Recovery" workouts. These workouts will provide an alternative to our normal CrossFit workouts and are intended to be performed under the following circumstances:

• You would like an alternative to the Workout of the Day that is programmed on a given day

• You are feeling beat up and would like to come in and workout while giving your joints and nervous system a little break

• You specifically would like to improve your Aerobic Capacity (your "lungs")

• You plan on taking a day off and you would like to do something to promote blood flow and aid in recovery between intense training sessions

Regardless of your reason, these workouts will provide a great compliment to our daily programming and we encourage as many of you as possible to participate. Here's how it will work:

• Every Monday, a new "Active Recovery" workout will be posted right here under the Workout of the Day.

• The workout will remain here for the entire week.

• It is intended that you perform the workout only once and on a day when you plan on doing nothing else.

• If it is performed on the same day as a CrossFit workout, it should be in a separate session with at least 3-4 hours between sessions.

• Please keep in mind that even though these are labeled "Active Recovery", they are certainly not easy - they will test your endurance, stamina and most of all your mental fortitude