Strength
Push press
3-3-3-3-3
METCON
For time:
21-15-9
Power cleans 135/95
Box jumps 30/24
Accessory work
Shoulders of steel
Crossover symmetry
3 movements of your choice
Weightlifting
5 sets
3 pvc snatch balance
3 pvc overhead squats
Gymnastics
False grip ring rows 3×10
Strict ring dips 3xmax
Core
Hang L-sit hold 3xmax
Teams of 2
For time:
80cals row
8 rounds of Cindy
60cals row
6 rounds of Cindy
40cals row
4 rounds of Cindy
20cals row
2 rounds of Cindy
“CINDY”
5 pull ups
10 push ups
15 squats
Note: Share the cals on the rower as needed, the rounds of CINDY are alternating for 8/6/4/ and 2 total
FL1
For time:
25-20-15-10-5
Cals bike
1-2-3-4-5
Peg board ascents
FL2
For time:
5-10-15-20-25
Cals bike
10-8-6-4-2
D-ball cleans 100/70
Hello Pyromanians,
Remembrance day is a big deal, we get to remember those who lost their lives during world war I. No better way to do this than the CrossFit way by doing hero workouts. During the month of November, we’ll have a total of 10 hero workouts within the programming. How many of those will you be able to do? Rx or scaled, what matters is that you did it. Starting tomorrow with “COFFLAND”, we’ll have a sheet by the white board to keep track of your attendance. If you can’t make it to a class, you can catch up during open gym or during a class. Just make sure that it won’t interfere with the current class and ask the coach on duty. “SHIP” will be one of the workouts for the Affiliate Championship next Friday and will also be our workout for the day. The list of Heroes is TBD, we’ll just make sure that it lines up with the rest of the programming. We’ll try to pick some that lines up with the Gold Firebreather requirements.
We all know that fitness and having a healthy lifestyle comes down to consistency. Just by doing the 10 hero workouts this month, you’ll be doing very well.
Those that will complete all 10 hero workouts, Rx or scaled will be recognized and get a little Pyro something. Hope you guys will embrace this little challenge and annihilate it!
BOOM!
“TRIFECTA”
Gymnastics
Skills
Hollow/Arch
Skin the cat
Hollow rock
3×10
10min EMOM alt min
2 around the world
10 glute ham raises (partner or GHD)
METCON
4 rounds for time:
9 strict knees to elbows
6 strict pull ups
3 wall climbs
Immediately into
30 low ring muscle ups (feet on ground allowed)
Weightlifting W1D3
Hang snatch
5×3
Hang clean
5×3
Jerk
5×3
Weightlifting accessory work
Bench press
3×10
Firebreathers
“COFFLAND”
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.
Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.
Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
Strength
Deadlifts
5-5-5-5-5
METCON
3 rounds for time:
21 shuttle runs 20ft
15 thrusters 95/65
9 burpees over the bar
Accessory work
Shoulder of steel
Dumbbells shoulder press 3×10
Weightlifting
5 sets (pvc)
1 hip snatch
1 hang snatch
1 low hang snatch
1 snatch balance
1 overhead squat
Gymnastics
30 Handstand shoulder taps
30 hanging hip touches
Core
GHD sit up hold barbell bench press 3×10
