Monday, 11/20/17

CROSSFIT

*Build Week

Weightlifting
Clean & Jerk
3×1, Across
*Moderate/Heavy

 

Metcon
6 Minute AMRAP:
5 Shoulder to Overhead
10 Alt. FR Lunge
30 Double Under

RX 95, 65
RX+ 115,75

 

LEANX

A. For Time:
50 Goblet Squats (53,35)
40 RKBS
30 Lateral Hops over KB
20 Goblet Step ups (24,20)
10 Box Jump Overs
20 Goblet Step ups
30 Lateral Hops over KB
40 RKBS
50 Goblet Squats
*3 Burpees EMOM*

B. Cash Out:
4×25 KB Side Crunches/Side

 

BOX NEWS

Join us in New Albany (8:00am) and at East (8:30am) this Thursday for our Annual Thanksgiving Community WOD! Open to anyone who wants to get sweaty before they head off for their Turkey Day Festivities. We hope to see you there!

 

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Competitors (Monday, 11/20/17)

A. Movement Prep

2 Rounds

3 Hip Flexion Holds x 15 sec (Each Side)

10 HK Halos (Each Knee)

5 SA KB Squat + Press (Each Side)

 

B. Weightlifting

Clean & Jerk

4 x 1, across

*heavy

 

C. Metcon

6 Minute AMRAP

5 Shoulder to Overhead (95,65#)

10 Alt. FR Lunge

30 Double Under
RX+ 115,75

 

D. Core Strength

5 Rounds

30 sec suitcase Hold

AHAP (aim for 60% Body weight)

 

E. Metcon

6 Rounds for time:

6 Strict Deficit HSPU (4″,2″)

7 Strict Toes to Bar

8 Pistols

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Sunday, 11/19/17

CROSSFIT

*Base Week

Strength
15 Minutes
Turkish Get Up Skill Work

Metcon
15 Minute AMRAP,
Partner Relay:
250m Row
5 Push Up
10 Tuck Ups

BOX NEWS

Check out the schedules hanging at both 4B locations for schedules this week. Shortened schedule on Wednesday night, Thanksgiving Community WOD on Thursday morning, then a shortened schedule on Friday. Schedules differ slightly at each location.

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Saturday, 11/18/17

CROSSFIT

*Base Week

Surprise Benchmark
Just show up! 🙂

 

LEANX

22 Min AMRAP with Partner:
Partner 1: 12 Calorie Row
Partner 2: AMRAP of Cindy

Each Partner is working at the same time; switch after each row

 

BOX NEWS

Join us Thanksgiving Morning at 8am in New Albany and at East for an Open Community Workout! Come get sweaty, engage in community, and give thanks before you head off to your Turkey Day festivities!

 

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Competitors (Friday, 11/17/17)

A. Movement Prep

2 Rounds

10 HK KB Halos

10 Prone Plate Presses

5 HK KB Press (Each Side)

 

B. Weightlifting 

Snatch

4 x 1 , across moderate

 

C. Weightlifting

Clean & Jerk

4×1, across moderate

 

D. Metcon

8 min AMRAP

100 Double Unders

20 HRPU

30 DB Weighted Lunges (50,35#)

 

*Walking lunges if you have space

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Friday, 11/17/17

CROSSFIT

*Base Week

Weightlifting
Snatch
4 x 1 , across
moderate

-then-

Clean & Jerk
4×1, across
moderate

 

LEANX

A. 5 Mins to Complete
3 Rounds of:
3 Kick ups with 10 Second hold
20 Second Knee to Chest Hold

B. 4 Max Sets of:
MIn 1: Shuttle Sprints
Min 2: T2B
Min 3: Battle Ropes
Min 4: RKBS (53,35)
Min 5: Rest

 

BOX NEWS

Join us Thanksgiving Morning at 8am in New Albany and at East for an Open Community Workout! Come get sweaty, engage in community, and give thanks before you head off to your Turkey Day festivities!

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Thursday, 11/16/17

***BRING A FRIEND DAY***

CROSSFIT

*Performance Week

With a Partner,
30 Minute AMRAP:
100 Double Under
30 Ring Row
30 Alt Med Ball Slams
30 Step Ups
30 Med Ball Plank Rolls
*One Partner working at a time

 

LEANX

For Time with a Partner:
50-40-30-20-10
Lunges
Plate Ground to Overhead (45, 25)
Burpees to Plate

Rest 2 Mins

10-20-30-40-50
Lunges
Plate Ground to Overhead
Burpees to Plate

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Competitors (Wednesday, 11/15/17)

A. Movement Prep

2 Rounds

20 Goblet Marches

5 Supine Hip Circles (Each Side)

4 SA KB Front Squats (Each Arm)

 

B. Metcon

 

For time:

75 Deadlift (135, 95)

75 Box Jump (24, 20)

75 Wall Ball

 

EMOM: 5 Tuck up

*may partition any way you want

 

C. Metcon

5 min AMRAP

5 Ring MU

15 HSPU

25 Hang Power Snatch (75,55#)

 

 

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Wednesday, 11/15/17

CROSSFIT

*Base Week

For time:

75 Deadlift (135, 95)
75 Box Jump (24, 20)
75 Wall Ball

5 Tuck Up EMOM

*may partition any way you want

 

LEANX

A. Strength:
8 Mins to Accumulate:
10 Candlesticks on Rig (5 Second Negative)
15 Wall Walks

B. 15 Min AMRAP:
5 Strict Pull ups
10 Box Jumps (24,20)
15 DB Push Press (40, 20) OR Barbell Push Press (55, 35)
20 Sumo Deadlift High Pull (40,20) or (55, 35)

 

 

 

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