WODs 10.16.17 - 10.20.17 - Tell someone about intro on October 24th. They need it.

Everyone needs an intro to fitness at some point. We have a great one building at J19 starting the 24th of October. We are also doing a 50 plus masters challenge that is getting a bunch of sign ups. If you have worked out at J19 in the past and somehow find yourself doing nothing NOW this is you. Quit sitting there thinking hmmm i really should get my butt in there. Get on the yellow brick road to feeling better. here's the link. Get on it. 

If you struggle with eating properly and need some help we have you covered.  Make an appointment with Mark Jenkins - 205-937-2870.  When participating in frequent physical activities like Crossfit less food is not always better. Follow him on Istagram @discoverthefood. 

The gym will be closed next Saturday for Battle of The Ages.  Please come out and watch and eat some Mealfit. Mealfit is a fantastic quality food provider and caterer. If you would like to volunteer, get a free t shirt and meal put your name on this list.  Thanks in advance! We are going to have a blast. 

Monday

1. Deadlift
Build to a Heavy Set of 5

2. Conditioning
On the Minute x 12 (4 Rounds)
1st: 15 Deadlifts (225/155) (185/115)
2nd: 15 GHD Sit-Ups or weighted sit ups. - Talk to your coach. 
3rd: Max Calorie Bike , ski or row or burpee

*Extra work not part of regular class

1. Strict Handstand Push-ups
3 Rounds:
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups
20% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.

Tuesday

 

1. Overhead Squat
Build to a Heavy Set of 3 - If you do not have a mature full squat work on mobility and OHS with PVC pipe before attempting weighted OHS. Talk to your coach. 

2. Conditioning - Rowers can be shared to accommodate equipment requirements. 
AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00 
AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00 
AMRAP 3
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00 
AMRAP 3
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row

Wednesday

1. Conditioning
3 Rounds:
75 Double Unders
100 Russian Twists 45/35
15 Power Cleans (135/95)

Thursday

1. Conditioning
Teams of 3:
100 Calorie Assault Bike or Schwinn or Ski
100 Box Jump Overs (24/20)
100 Thrusters (95/65)
100 Chest to Bar Pull-Ups/ Pull Ups / Ring Rows
100 Thrusters (95/65)
100 Box Jump Overs (24/20)
100 Calorie Assault Bike

Friday

1. Split Jerk
On the Minute x 10
Build to a Heavy Split Jerk

2. Front Squat
On the Minute x 10
Build to a Heavy Front Squat

Rest 5 Mins

Cash out with Max effort burpees in 5 Mins. 

tumblr_mzwcmnzmt01snexhzo1_1280.png