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Thanksgiving Monday 2014 - Rocky Point Crossfit, Coquitlam BC
Call Us: 604.526.5196

Thanksgiving Monday 2014

Main – CrossFit Group WOD

CLASSES TODAY:
8AM
& NOON

Have a great Thanksgiving Monday!

400M LSIT/GobSquat/Glute/Ring Hold (No Measure)

400m run or row

then

2 rounds

L-sit or tuck (15-20 seconds)

Goblet squat hold (15-20 seconds)

Glute Bridge hold (15-20 seconds)

Top of ring row hold (15-20 seconds)

Thruster (EMOM 10 Minutes – 3 Thruster)

10132014 DUs/FrontSquats/PushPress (Time)

For time:

100 double-unders

115-lb./75 front squats, 21 reps

115-lb./75 push presses, 21 reps

100 double-unders

115-lb./75 front squats, 15 reps

115-lb./75 push presses, 15 reps

100 double-unders

115-lb./75 front squats, 9 reps

115-lb./75 push presses, 9 reps

Intermediate

For time:

100 double-unders

65-85-lb./45-65lb front squats, 21 reps

65-85-lb./45-65lb push presses, 21 reps

75 double-unders

65-85-lb./45-65lb front squats, 15 reps

65-85-lb./45-65lb push presses, 15 reps

50 double-unders

65-85-lb./45-65lb front squats, 9 reps

65-85-lb./45-65lb push presses, 9 reps

Fitness

For time:

100 Single-unders

45-55-lb./35-45lb front squats, 21 reps

45-55-lb./35-45lb push presses, 21 reps

100 Single-unders

45-55-lb./35-45lb front squats, 15 reps

45-55-lb./35-45lbv push presses, 15 reps

100 Single-unders

45-55-lb./35-45lb front squats, 9 reps

45-55-lb./35-45lb push presses, 9 reps

Contact Us Today And Get Into The Best Shape Of Your Life…

Request A Complimentary Fitness Assessment Below:


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