11.1.16 Workout of the Day

"On Friday night we welcomed the newest member to our family!! Mila Brae Cara was born 10/28 at 11:11pm! 7 pounds 1 ounce and 19 inches long. We couldn't be more in love with this sweet little girl!"

-Dee

Congratulations Dee Cara!

CrossFit

General WU: Coaches Choice

Specific WU: In 8 minutes complete:

150 m run/row

+10 barbell strict press+

3x3 ascending to wod weight

Strength: Every 2 minutes, for 20 minutes (10 sets of each): Station 1 – Shoulder Strict Press x 3-5 reps at 60-70% of 1 RM (from rack)

WOD 1: 8 min AMRAP of 10 Thrusters (115/85 lbs) 15 Toes to Bar/30 hanging knee raises 50 Double-Unders/100 singles

ICT

General WU: Coaches Choice

Specific WU:600 m run (State of mind)

WOD 1: With a partner complete 12 alternating rounds for time of: 100 m run or 10/8 cal row 10 Burpee Box Jumps (24″/20″)

-one box/team, 6 rounds/person

Midline/Skill: 3x (:40/:20)

Prone Plank

DUBS/ DUB progression