WOD 11.25.13 Monday

HIST turkeys_009.JPG

Hey CrossFitters,

 

Surf Athletics CrossFit will be open on Thanksgiving, @ 7:30am, for a Family and Friends WOD. This will be a great opportunity to get your WOD done before you go home and start eating, and eating, and eating…

 

Everyone is invited; PLEASE bring:

 

  • your hubby,
  • your girlfriend,
  • your kids,
  • your next door neighbor,
  • your Mother-in-law,
  • or all of the above!!!

 

We will scale all exercise to fit anyone’s ability and/or fitness level. Anyone and everyone can do these workouts! I look forward to meeting your families.

 

GOBBLE, GOBBLE, Coach Monica

 

WOD

 

A. EMOM 12:

 

  • 3 Power Cleans every minute for 12 minutes (85-90% of 1RM)

 

B. “Elizabeth” 21-15-9 reps, for time:

 

  • Clean 135 lbs
  • Ring Dips

 

C. AMRAP 8:

 

  • 6 Push-ups
  • 8 Air Squats
  • 10 KB Swings

 

D. 2x

 

  • 20 v-ups
  • 20 kayaks- weighted

 

 

 

Advertisements

Leave a Reply or Log your Workout

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s