PAST   WODS   &   NEWS

November 30, 2019

Mobility:

Folders in bin + correctives! :)

FR: Lats, T-Spine x2m 

Banded Ankle Traction x45sea 

Have you already started Christmas shopping?

Yes

No

3 rounds: 

PVC OHD Squat x10 

Box Jumps/Box Step-Ups x5 

Skill: Snatch

1x5 PVC Oly W/U (½ RDL, Shrug, HP, PS, HSS, OHD Squat)

1x5 BB...

November 29, 2019

Mob:

Folder in Bin Please  =) + Corrective Sheet

SB: Pecs, Infra x2m 

Banded Cat/Camel x20 

(What was the best thing you ate at Thanksgiving?)

2 Rounds: 

K2KB/T2KB x12-15

Banded Lat Pulldown x12-15 

KB Partner Push Swing x10 

Skill:  Toes to Bar

2 rounds:

Bar Kips x5

Strict T2B/Kn...

November 28, 2019

Happy Thanksgiving 

No Scheduled Classes Today 

Enjoy Your Friends and Family! 

Happy Thanksgiving AP NATION! 

Reminder: Holiday Class Schedule Friday Morning 

CrossFit/Fundamentals 

7am

8am

9am 

All other classes cancelled 

Satruday - Normal Schedule 

November 27, 2019

Mob: 

Folder in Bin Please =) + Corrective Sheet

SB: Claves, Feet x2m 

Ankle Walks x50y ea 

(If you were a superhero would you keep your identity a secret?)

Dynamic W/U x7m 

WOD: “Partner In Crime”

With a partner..Complete for Time 

250 Double Unders

150 Wall Ball (20/14)

100 Ca...

November 26, 2019

Mob:

Folder in Bin Please  =) 

+ Corrective Sheet

FR: Lats, T-Spine x2m 

2 sets Band Tri Ext + Facepull x15e

(What is something that is out of style that you think will come back?)

3 Sets

BW Transition x5

Bar/ Ring Kip x8-10

Inchworm + 3 Push Up + 3e Shoulder Tap x3

Skill:...

November 24, 2019

Mob:

Folder in Bin Please  =) + Corrective Sheet

FR: Quads, Calves x2m 

Banded Knee Tuck x45s ea 

(Would you say you are more patient or short tempered?)

2 Rounds:

TKEs x25e

Goblet Squat x5 (3 sec pause)

Wall Press Deadbug x5e 

Skill: BB Clean

1x5 PVC Oly W/U (½ RDL, Shrug, HP,...

November 23, 2019

Mobility:

Folders in bin + correctives! :)

FR: Lats, T-Spine x2m 

Band Shoulder Swimmers x45s ea

(Would you rather end hunger or hatred?) 

3 Rounds

Goblet Step Up x5e

Wall/ Pike Walk x3 +5e Shoulder Taps

Skill: Handstand Walk

Every 2m x 5 rounds 

Max Distance HSW or 45-60s Wall...

November 22, 2019

Mob:

Folder in Bin Please  =) + Corrective Sheet

SB: Feet, Calves x2m 

FR Alt Shoulder Flex x8e

(Home Alone or Elf?)

2 Rounds: 

PVC OH Squat x10

Calf Stretch x30s ea 

MB Box Jump/MB Box Step-Ups x5/5e 

Skill:  Power Snatch

1x5 PVC Oly W/U (½ RDL, Shrug, HP, PS, OHD Squat)

1x5 BB...

November 21, 2019

Mob:

Folder in Bin Please  =) + Corrective Sheet

FR: Quads, Calves x2m 

Hip Series x5e 

What’s a popular tv show that you never got in to?

2 rounds:

MB Clean x10 

250m Row

Bar Kip x8-10

Skill: Wall Ball Tech 

2x5e (use 2nd MB to Squat to) 

Air Squat 

MB Front Squat 

MB Standing Tos...

November 20, 2019

Mob: 

Folder in Bin Please =) + Corrective Sheet

FR: T-spine, Lats x2m 

Bird Dog x5e

(Would you rather work by yourself or in a small group?) 

2 Rounds:

½ Kneel BU KB Press x8e

Box Jump/Step-Ups x5

Partner Push KB Swing x8

Skill: Clean & Jerk

BB Clean 

1x5 PVC Oly W/U (½ RDL, Shr...

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