CrossFit WOD Wednesday Nov 22nd, 2017

 In WOD

Announcements

1 – Pre order winter gear ends Tuesday at 9pm
2 – Please view wodify class schedule for Thanksgiving Break (Wednesday – Sunday); ALL programs are encouraged to attend the Community WOD Fri & Sat and the workouts are scalable for all levels of fitness.
3 – Turkey Trots are going on all over on Thursday. If you are interested please jump on our private Facebook group and let the crew know.
4 – Have a safe and wonderful Thanksgiving and travel safely for those already in motion!

CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – CrossFit


WHOS READY!? Tomorrow 5k’s are going down. Happy Thanksgiving everyone:)

WU: Reignited Warm Up (No Measure)

A. General Warm Up (Bike, Ski Erg, Row, Run)

B. Dynamic Joint (Movement Prep)

C. Energy System Warm Up (Aerobic/Anaerobic)

D. Specific Movement Warm Up

A: Metcon (Time)

A. For time

Rx

21-15-9

DB Power Clean (50/35#)

Ring Dips

L1

21-15-9

DB Power Clean (35/20#)

Bench Assisted Dips (https://www.youtube.com/watch?v=0326dy_-CzM)

Time Cap 10 min

rest 2 min from 10:00 exactly starting be on the 12 min

* stagger groups from initial start time to offset this for the rower/bike/ski/assault usage

* larger classes may start on A or B and switch at 12:00 min mark to help with space and equipment

B: Metcon (Time)

B. For time (at 12:00 min mark)

Rx

21-15-9

Calorie Row, Assault Runner, Ski, or Bike

Burpee

* coaches show athletes a full extension burpee with hands behind head and touching discussing standard

10 min Time Cap

Post Workout Cool down & Mobility 20 min

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