Class times as usual for Saturdays...8, 9 and 10 AM
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Warmup:  Line/Agility Drills, Mobility/Mashing
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WOD:  3 Rounds of the following Triplet
 
2 Minute AMRAPs on the following stations:
 
400 Meter Run* – rest if you have time left on 2 min clock
Russian Kettlebell Swings 70/53 - max reps in 2 min
Pull Ups - max reps in 2 min

*If you're not up for running in the morning...then max distance row for the 2 minutes and...those wanting to run but not capable of running a 400 in the 2 minutes...will run 200.

This is a less pleasant version of "Helen"...if there is such a thing.  

Remember...class times tomorrow at 8, 9 and 10 AM only!
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Warmup:  Line/Agility Drills or 500 M Row, Squat and Overhead Prep
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Strength:  10 Mins to Establish Thruster Max - As Heavy As Possible - no rack
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WOD:  20 Min CAP

30-25-20-15-10

Thrusters 65/45
           &
Bar over Burpees



Great tips below on Thruster prep with Diane Fu.

Remember...one class and one class only tomorrow morning at 8 AM.  Just about everyone that wants to WOD can go at once.  We have the capability of 65 people going at once on this one.  If somehow there are more than 65 people...it's only 17 minutes long...we can have a 2nd heat right after the first.  If you're bringing a friend.  You and your friend need to be there early.  No later than 7:30.  If they pick up on the movements right away, they can use some weight on the WOD.  If they're having difficulty...we'll scale it way back for them.  If they want to just watch, that's ok also.  

"Fight Gone Bad!"

Three rounds of:
Wall-balls 20/14 (Reps)
Sumo deadlift high-pull 75/55  (Reps)
Box Jump  20" box (Reps)
Push press 75/55 (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.  You may start at any station.
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Friday class times:  8, 9 and 10 AM only
Saturday class times:  8, 9 and 10 AM only as usual

Off day tomorrow...I'll be there from 8 to 10 though as usual.  
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Remember...one class and one class only on Thanksgiving morning at 8 AM.  Just about everyone that wants to WOD can go at once.  We have the capability of 65 people going at once on this one.  If somehow there are more than 65 people...it's only 17 minutes long...we can have a 2nd heat right after the first.  If you're bringing a friend.  You and your friend need to be there early.  No later than 7:30.  If they pick up on the movements right away, they can use some weight on the WOD.  If they're having difficulty...we'll scale it way back for them.  If they want to just watch, that's ok also.  

"Fight Gone Bad!"

Three rounds of:
Wall-balls 20/14 (Reps)
Sumo deadlift high-pull 75/55  (Reps)
Box Jump  20" box (Reps)
Push press 75/55 (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.  You may start at any station.
---------

Friday class times:  8, 9 and 10 AM only
Saturday class times:  8, 9 and 10 AM only as usual

Warmup:  Line/Agility drills, Mobilty/Mashing

3 Rounds NFT: 5 pullups, 10 pushups 10 Ab movements of your choice
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Strength:  10 Mins to Establish 3 Position Clean - As Heavy As Possible

Full Clean from floor - 1 from the knees - 1 from bottom of pockets (mid thigh)

Watch this for an example

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=70

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WOD:  For Time: (30 Min CAP...it won't take that long) and we may alter the run if it's still raining.

Run 800 Meters

21 Power Clean and Jerks (Ground to overhead) 95/65

Run 400 Meters

21 Power Cleans

Run 800 Meters

Warmup:  500 M Row, Mobility, Handstand holds
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Strength:

Back Squat: 1  x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 75%

Front Squat: 1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 75%
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WOD:  3 RFT

15 Goblet Squats 70/53
10 Perfectly Vertical KB Swings 70/53
5 Burpees

Class times at 7 and 8 AM only today as posted previously.
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You have a choice today...whichever is the lesser of two evils for you and your partner...choose the harder one.  

2 Partner WOD - 30 Minute Time Cap!!!!!

Split up work (Task and Reps) as you wish but only 1 Partner works at a time.

Only 1 Rower per team.    

Version #1:

1000 M Row - 100 WB's 20/14

800 M Row - 80 WB's               

600 M Row - 60 WB's                

400 M Row - 40 WB's                

200 M Row - 20 WB's                
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Alternate version is the same but replace wallballs with Hanging Power Cleans @ 135/95...scaled load...115/75 

This coming Saturday 11/23...we'll have two early classes.  They'll be at 7 AM and 8 AM.  Several people will be going to Conway for the Turkey Day Throwdown at CrossFit Conway.  Some of you will be running in the Spa 5K/10K and others will be going to Little Rock for the Razorback game.   


HOLIDAY HOURS next week:  

Thanksgiving day:  We'll have our annual one hour slugfest.  Ok...well...it won't be a slugfest but you're gonna get a great WOD in early and then...not feel quite so guilty about the wonderfully unhealthy food you''ll be eating all day Thursday and Friday.  One hour and one hour only...8 to 9 AM.  Everyone will be able to go at once on this one.  And I mean everyone.  Ha!  No...we're not running a 5K.

Black Friday:  Class times 8, 9 and 10 AM only.  

Saturday:  8, 9 and 10 AM as usual.

Warmup:  500 M Row, Overhead prep, handstand holds, ankle/calf prep

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Strength: 10 Minutes to build up to a Heavy 1 Rep Hang Power Snatch
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WOD:  5 Rounds of the following 3 Min AMRAP*  

5 Hanging Power Snatch 135/95
25 Double Unders

*3 Minutes rest between rounds

Warmup:  Line/Agility Drills, Squat and Overhead prep, OH squats with a barbell as part of your warmup...pvc if necessary. 
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Back Squat 1 x 5 @ 65%, 3 x 5 @ 75% 

Front Squat 4 x 5 @ 65%


Low percentages today folks...I want to see really great reps.  No more than 1 minute between sets.  

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WOD: 21-15-9

Overhead Squat 95/65*

Perfectly Vertical Kettlebell Swing 53/35

*Scale accordingly on the OH Squats.  For many of you this is probably your most difficult lift.  If you have to use a PVC pipe I want to see great reps.