The next On-Ramp class starts Monday, December 1st. Email getstarted@shorelinecrossfit.com for more details.

Fitness

Saturday 11-22-14

Partner Workout:
50-40-30-20-10 of:

Dumbbell or Barbell HPCs
Dumbbell Push Presses
Box Jumps- step downs
400 Meter Partner Run in between each round

Note #1: While one person is working the other partner is resting. Split up your reps as needed.

Note #2: This workout does not finish with a run. There’s a 30 min time cap on this workout so please scale accordingly.

Fitness Program Description

Performance

Saturday 11-22-14

Partner Workout:
50-40-30-20-10 of:

Hang Power Cleans 115/80-135/95
Dumbbell Push Presses- 35s per
Box Jumps 24/20″- step downs
400 Meter Partner Run in between each round

Note #1: While one person is working the other partner is resting. Split up your reps as needed.

Note #2: This workout does not finish with a run. There’s a 30 min time cap on this workout so please scale accordingly.

Performance Program Description

Competitor WOD

Saturday 11-22-14

Strength:
A1. Barbell Good Mornings, 4 X 3-4, off ground, rest 60
A2. Glute Ham Raises, 4 X 6-8, rest 2 mins
B1. Deadlifts as movement prep, rest as needed
B2. Mobility and movement prep, rest as needed
+
2014 Regional Individual Event 6:
50-Calorie row
50 box jump overs, 24 / 18 in.
50 deadlifts, 180 / 120 lb.
50 wall-ball shots, 20 / 14 lb.
50 ring dips
50 wall-ball shots, 20 / 14 lb.
50 deadlifts, 180 / 120 lb.
50 box jump overs, 24 / 18 in.
50-calorie row

Time cap: 21 minutes

Competitor Program Description

Competitors submit your results/times HERE.


Teens WOD

Thursday 11-20-14

STRENGTH / SKILL WORK:
A1. Deadlifts 5 x 5
A2. Double Arm KB Snatch

WOD: 20 minute AMRAP
50 KB Swings
50 Pushups
50 Air Squats
50 Double Unders
10 Muscle Ups or Progressions

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Masters WOD

Wednesday 11-19-14

Masters at 8:00 am


Kids WOD

Thursday 11-20-14

PARTNER WARMUP:
15-10-5 relay of Rowing and Jumping > Wheelbarrow Walk to the finish line

SKILL WORK:
Throwing Practice
Toes to Bar

PARTNER WOD: AMRAP
10 Bounce Passes > 7 Squats each
10 Chest Passes > 5 HR Pushups each
10 Overhead Passes > 3 Toes to Bar each

GAME!!!!