Jon and Jesse at the ‘Well Seasoned’ masters competition at CrossFit Exclamation on Sunday.
**Thanksgiving Week Hours**
Wednesday: No 6:30pm Class
Thursday: 7am and 9am ‘Fight Gone Bad’
Friday: 5:45am-7am Open Gym, 9am & 11am Group Class, 10am Open Gym
Inguz Update: If you are planning to attend the 9am Thanksgiving ‘Fight Gone Bad’ WOD please add your name to the sign-up on the office whiteboard.
Below is a breakdown of the programming for the week. Complete details on the cycle can be found at the link HERE.
Monday: WOD
Tuesday: Power Snatch + WOD
Wednesday: WOD
Thursday: Thanksgiving ‘Fight Gone Bad‘
Friday: Team WOD
Saturday: Back Squat + WOD
Sunday: Functional Bodybuilding
WOD
“Dirty 30”
For Time:
30 Box Jumps (24/20″)
30 Chest-to-Bar Pull-ups
30 KB Swings (1.5/1.0 pood)
30 Front Squats (115/75#)
30 Toes-to-Bar
30 Push Press (115/75#)
30 Deadlifts (115/75#)
30 Wall Balls (20/14#)
30 Burpees
30 Double Unders (60 Single Unders)
* There is a 25 minutes time cap on this WOD. Post time, or total reps completed, to the whiteboard.
Accessory Work
1. Ring Muscle-Ups
3 Rounds:
25% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
45% of Max Unbroken Muscle-ups
* Rest as little as needed between unbroken sets, and rest 2:00 between rounds.
2. Back Squat
4 Rounds:
In a 30 seconds:
Max Reps @ 70%
* Rest 2:30 between sets.
