191120

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Sumo Deadlift

10 x 2

*Emom style

Find a weight you can move quickly and fast. 6RPE

Add a band

Conditioning

5 rounds

:10 cal row SPRINT

20 Russian KBs (go heavier KB than you usually do. Focus on hip drive)

UB max push ups- If rhythm breaks or you have to raise you butt and pause, you’re done

200m jog (this is your active recovery)

Push-ups

Accessory

3 sets

20 good mornings (hold a light KB in Goatbag position or use band behind neck)

6 GHR

191119

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Push Press + Push Jerk + Split Jerk

EMOM 10

Build

Metcon

Metcon (Time)

3 sets

15 BBJO

15 DB Push Press

Rest 1:1

Score is slowest round

Performance- 50/35

Fitness- 35/25-20

Accessory

3 sets

10-15 banded push ups @ max tension possible

10-20 Extension Holds + Reverse Flys (super light)- can use GHD or on bench with partner holding legs

https://www.instagram.com/p/BHC4YDTA4EL/?taken-by=lauraphelpssweatt

191118

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Thruster

2RM TnG squat clean thruster

Metcon

Metcon (Time)

3k row

**E3MOM (including 0:00)

5 Squat Cleans

10 TTB

Performance 185/125

Fitness 135/95

30min cap

Accessory

100-150 banded face pull

191115

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Accessory

100 banded hamstring curls

50 banded good mornings

191114

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Skill & Strength

3 sets

Double KB or DB front rack reverse lunges x12-16

Back rack, empty barbell alternating lateral lunges x10-12

STRONGMAN

For Time:

400m sandbag bearhug carry

EMOM: including 0:00- 5 sandbag squats

For Completion:

x6-8 sled pushes x100′ HEAVY. rotate with everyone and have a few plates out. When you’re not pushing the sled you’re accumulating max distance of farmers carry w/moderate KBs.

Metcon (Time)

400m sandbag & squats

(EMOM- x5)
Don’t rush the 400- smooth power walk

191113

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Banded DL

Working to a 1RM banded DL. There are a few ways to finagle the band but the goal it to have little to no tension but have the band tightening as you pull it from the floor. Under 225- use a thinner band

Over 225- use a purple or green. Scores will be varied but we are scoring to keep your benchmark, not the competition.
Work to a 1RM

YOU MUST RETURN BAR TO FLOOR- ECCENTRIC BUILDS STRENGTH

After you find 1RM- Take bands off and preform 75% of 1RM 3×3

Stand on a plate if you had trouble with initially getting it off ground. Pause at the knee if lockout was more trouble

Metcon

Metcon (Time)

3 rounds

500m row

15 OHS

-Into-

5 rounds

15 pull ups

5 Power Snatches

Performance- 135/95

Fitness- 95/65

M50+ – 80/50

Announcements

For those doing the Pay the Man, we will start a new progression here soon. For now, use any extra time for mobility

191112

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Skill & Strength

Find max set of bar muscle ups, rest as needed, max set of chest to bar or standard pull ups next.

Weightlifting

Power Clean + Push Press

Find a moderate touch n go tripple

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Accessory

100-200 banded hamstring curls

100 banded tricep press downs

191111

Graham Creek house, Gulf Shores CrossFit – CrossFit

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ARMISTICE (AMRAP – Reps)

9 minute AMRAP

100-meter sprint

11 sit-ups

11 air squats

100-meter sprint

22 sit-ups

22 air squats

100-meter sprint

33 sit-ups

33 air squats

*add 11 to the sit-ups and air squats for each additional round

2-minute rest and reflection followed by

9 minute AMRAP

100-meter sprint

11 pushups

11 box jumps (RX 24”/20”)

100-meter sprint

22 pushups

22 box jumps (RX 24”/20”)

100-meter sprint

33 pushups

33 box jumps (RX 24”/20”)

*add 11 to the pushups and box jumps for each round

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.

At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.

The 11 minutes of work and the 11-based rep scheme represents the rich history of Veteran’s Day.

The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.

The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.

Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.

191107

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Announcements

Last week!

Great job so far everyone, let’s finish strong!

Skill & Strength

10-20 kick ups with a pause before hitting wall. If you struggle pausing, focus on just slowly trying to hit wall

+

Spend 5 minutes working on kicking up to wall then coming off and holding handstand or alternating taking one leg off wall to a split stance

+

2 sets

Max effort HSW or a very challenging distance bear crawl with hips ABOVE shoulders. Put weight on hands

Metcon

Active Recovery (No Measure)

Recovery:

3min bike

2min easy ski

300m jog

Foam roll one section each side for a minute each

x4-6 rounds

191106

Graham Creek house, Gulf Shores CrossFit – Pay The Man

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Skill & Strength

EMOM 15

1. 1 Legless + 1-3 RC

2. 15/10 Cal AB

3. 10-15 GHD

**Log total rope climbs and how many of each in comments. Scale is 1 normal RC.

Rope Climb

Metcon (4 Rounds for time)

4 rounds

25 air squats

7/5 MU

30 DB snatch 50/35#

Rest 2min