11.21.16 Workout of the Day

Welcome Home Ken! We are thankful for our soldiers for keeping us safe. Thank you.

Happy Thanksgiving Week! Please do your best to train extra hard this week

Thanksgiving Week Schedule below:

Monday: Regular Schedule

Tuesday: Regular Schedule

Wednesday: Regular Schedule, No 7 pm ICT

Thursday: Combined 7:15 and 8:30 am classes (CrossFit building) 9:45 Annual Beer MIle

Black Friday: 830 ICT, 830 CrossFit, 930 ICT, 1230 ICT, 1230 CrossFit, 5 pm ICT, (CrossFit building), No 6 pm ICT

Saturday: Regular Schedule

CrossFit

General WU: Coaches Choice

Specific WU: 5 minutes complete:

PVC shoulder work+ 10 barbell HPS+OHS+PS+

full snatch

Strength:.Every 3 minutes, for 18 minutes (6 sets) of: Snatch x 1.1.1 ..building (rest 7-10 seconds between singles)

WOD 1:In teams of 2 complete leapfrog 12 minutes AMRAP of: 20 Power Snatches (95/65 lbs) 20 Push Presses (95/65 lbs) 20 Box Jumps (24″/20″)

Midline:Two sets of: 60 Second Prone Plank Hold Rest 15 seconds 30 Second Left Side Plank Hold Rest 15 seconds 30 Second Right Side Plank Hold Rest 30 seconds

ICT

General WU: Coaches Choice

Specific WU: 300 m run+ 10 burpees+10 reps/movement

WOD 1: In teams of two, with only one person working at a time, complete: 100 Burpees 200 Kettlebell Swings.(53/35) Full extension overhead 1000 m run 200 Kettlebell Swings 100 Burpees

Both teammates will run at the same time, but the first partner to complete the run cannot start the squats until their teammate returns

Midline:Two sets of: 60 Second Prone Plank Hold Rest 15 seconds 30 Second Left Side Plank Hold Rest 15 seconds 30 Second Right Side Plank Hold Rest 30 seconds