CrossFit Striking 5 Rounds of 3min for reps 1min Heavy bag 1-2-1-2 switch combo (Jab, cross, jab, cross) 1min one hand Kettlebell thrusters 53/35 1min burpee 1-2-3 combo (Jab, cross, front trust kick) 1min rest
Strength
E2M10M
A) 3 Power Snatch (Build to max)
2min rest
B) 1 snatch balance + 2 overhead squats (Build to max)
2min rest
C) 3 back squats (Build to max)
Note: The 3 power snatch are not touch and go, keep them close together and get heavy
Maintenance/Mobility
Seriously, let’s stretch, for real
Goals 5min
Strength/Skills
Every minute for 12min alt min
2 rings or bar muscle ups (chest to ring pull ups, chest to bar pull ups or 2 ring transitions etc)
2 pistols (Weighted if required)
METCON
15min AMRAP
60ft bear crawl
30ft front rack walking lunges 95/65
15 toes to bar
Mobility/Maintenance
Couch stretch 2min per side
Pancake stretch 1min
Striking workout Wednesday at 8pm
Goals 5min
Strength
Shoulder press 5-5-3-3-3-1-1-1-1
METCON
For time:
100 single under
80 wall balls 20/14
60 double unders
40 chest to bar pull ups
20 triple unders
10 squat cleans
Score is your time and the load use for the squat cleans. If you’re not quite there on double unders, do 120 singles on doubles and 60 singles on the triples but you have to do 40 attempts after the workout
Partner WOD
12min to find:
2 rep max back squat
8min rest
12min AMRAP
Partner 1:
Row cal
Partner 2:
5 thrusters 95/65
10 bar facing burpees
*switch as needed*
Score is back squat for both partners combined + calories and reps for the Thrusters/burpees
Open gym from 11am until 1pm
Let’s get some Speedball going!!
Mark your calendar. Here’s a few cool things happening in the near future:
Wed Nov 30th: CrossFit Striking @8pm
Sat/Sun Dec 3/4th: Battle in the Barracks (Pyro athletes heats to be announced)
Wed Dec 7th: Yoga @8pm
Thur Dec 8th: Ultimate guys night out @7pm
Wed Dec 14th: Axe Throwing @7pm
Christmas/holiday party TBA
Seminar on nutrition, programming, movement, competition and more TBA
Congratulation to Mark for achieving his first ring muscle up. Sweet skillz!!!
It’s official, the guys night out will be Thursday December 8th at 7pm till you drop. Mark your calendars, you don’t want to miss it.
Goals 5min
Strength
E2M10M
5 Deadlift (build to max)
METCON
4 rounds for time
10 step ups 95/65 20inch
10 hang kettlebell power snatch 53/35
Note: Alternate side at each rep
Goals 5min
“The Chief”
As many rounds as possible in 3min of:
3 power cleans 135/95
6 push ups
9 squats
5 cycles, 1min rest between cycles
Goals 5min
Strength
E2M10M
5 back squat (Build to max)
METCON
12min AMRAP
5ft handstand walk
5 box jumps 30/24
5 deadlifts 225/165
Add 5 reps after each round
Maintenance/ Mobility
5min
