DOWN TO EARTH

Monday, October 26, 2020

Happy Birthday Blaine and Mariah!

Pictured above: Janice as Minnie Mouse…awesome costume from Halloween WOD 2019. What will you come as this year?

1. SKILL/SWOD

GYMNASTICS CONDITIONING
AMRAP 7 Minutes
1 Pausing SHSPU (1”@floor)
1 Strict HSPU
1 Kipping HSPU
10 Alternating pistols
2 Pausing SHSPU
2 Strict HSPU
2 Kipping HSPU
10 Alternating pistols
3 Pausing SHSPU
3 Strict HSPU
3 Kipping HSPU
10 Alternating pistols
Continue adding 1 rep on pressing gymnastics

2. METCON

DOWN TO EARTH
7 Rounds:
200m run
7x Thrusters 115/85
7x Bar facing burpees
20 Minute cap

TUESDAY

1. PAUSING PP COMPLEX 
5 Sets from the rack (about 1:00/set)
1 Pausing PP (3”@dip)
1 PP
Set 1: 50% 1RM PJ
Set 2: 55%
Set 3: 60%
Set 4: 60-65%
Set 5 60-70%

2. FRONT/BACK SQUAT 
5 Supersets from the rack (about 2:00/set)
3 FS
6 BS
Rest as needed between sets
Set 1: 55% of 1RM FS
Set 2: 58%
Set 3: 61%
Set 4: 64%
Set 5: 67%

3. ROUND AND ROUND
AMRAP 16 Minutes
Buy-in: 50/35 Cal bike/row, 1000m run
Time Remaining:
15 BJO 24/20
12 C2B
9 Double DB PC 50’s/35’s

WEDNESDAY

1. SQUAT CLEAN THRUSTER (CLUSTER) 
OTM x 10
1 Squat clean thruster (cluster from the deck)
Set 1: 60% 1RM Jerk
Set 2-10 Build to a heavy single

2. SQUAT SNATCH PRIMER 
3-5 Sets, warming up to or above WOD weight:
3 Squat snatch (not TnG)

3. MIDDLE MANAGEMENT
For time:
40/30 Cal row or 31/21 bike or 400m run
20 Squat snatch 115/85
40/30 Cal row or 31/21 bike or 400m run
10 Minute cap

THURSDAY

A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programing from here on out.

OPEN GYM OR…

OPTION 1: CHAD PRACTICE (11/11)
5 Rounds:
500m row
50 Box step ups with BB on back 45/35
(=250X Steps ups…working to 1000 individual or 500/team)

OPTION 2: THINK
For Time, partition as desired
3K row
50 GHD situps
10 Rope climbs

3. OPTION 3: ACTIVE RECOVERY
40 Minute bike
Every 5:00 x 8 sets
5 Strict pull ups
100ft Singe arm farmers carry each
20 Second hollow hold

FRIDAY

1.  Ring Muscle up Drills Practice
Progressions posted at the Box

2. KICK PUSH
Ascending ladder for 12:00
3 PP 115/85
3 T2B
3 Cal bike/row/10m shuttle run

3. SPLIT JERK (Time permitting)
10 mins to work to a heavy single split jerk from the deck

CROSSFIT KIDS IS IN SESSION 3PM, 4PM, 5PM & 6PM TODAY

Please be aware of CFK’s need for the west rig. Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.

-Many thanks from the CrossFit Kids Classes!

UPCOMING &  IMPORTANT DATES AND EVENTS

THE NEXT BRING A FRIEND WOD IS …STILL TBD.

Saturday, October 31th
8am: Open Gym
9am: BIG HALLOWEEN Team WOD…come in costume

Saturday, November 7th
8am: Open Gym & Ring/Bar MU Workshop
9am: Team WOD

Wednesday, November 11th
Veteran’s Day
New Unofficial Hero WOD (we’ve never done it – it’s not new): CHAD. 
There will be scaling options. 

Saturday, November 14th
8am: Open Gym
9am: Team WOD
*Clearwater Beach Brawl @ CrossFit WestChase Largo is today! Come out and support your athletes doing this comp!

Saturday, November 21st
8am: Open Gym
9am: Team WOD

THANKSGIVING HOLIDAY SCHEDULE…

Wednesday, November 25th
Open regular class times from 6am to 10am. Legends at 10am and then we will close for the day.

Thursday, November 26th
CLOSED FOR TURKEY DAY

Friday, November 27th
Regular hours: Bring your running shoes, headset and whatever else you need to PR your 10K, 5 mile, 5K or 1 mile today!

Saturday, November 28th
8am: Open Gym
9am: Team WOD