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

Fitness

Thursday 11-20-14

Strength:
A1. Deadlifts, 4-5 X 5, build tough, rest as needed
A2. Waiter Walks, 4-5 X 100 Ms (50 Ms per), build, rest as needed

Note: if you struggle in your overhead positioning (bent arms or leaning), either just stand or sit with the bell overhead for a little more stability.
+
Workout:
800 M Run or 1000 M Row (pace @ 60-70%)
+
“Diane-sh”
21-15-9 of:
DLs @ mod/tough weight
Box HSPUs (OR Wall Walks; R1:5, R2:3, R3:1)
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800 M Run or 1000 M Row (pace @ 85-90%)

Note: Today we’re going to work on fractioning and pacing our larger sets into smaller more doable sets. Make sure to watch the clock and take calculated rest. We’re looking to manage our heart rate and avoid early muscle fatigue. There’s a 20 minute time cap on this workout. Here’s an example of fractioning.

Round of 21s:
DLs @ 11-6-5 or 6-5-5-5
Box HSPUS @ 6-5-5-5

Round of 15s:
DLs @ 8-7 or 5-5-5
Box HSPUs @ 5-5-5

Round of 9s:
DLs @ 5-4 or 3-3-3
Box HSPUs @ 5-4

Fitness Program Description

Performance

Thursday 11-20-14

Strength:
A1. Deadlifts, 4-5 X 5, build tough, rest as needed
A2. Waiter Walks, 4-5 X 100 Ms (50 Ms per), build, rest as needed

Note: if you struggle in your overhead positioning (bent arms or leaning), either just stand or sit with the bell overhead for a little more stability.
+
Workout:
800 M Run or 1000 M Row (pace @ 60-70%)
+
“Diane”
21-15-9 of:
DLs 225/155
HSPUs
+
800 M Run or 1000 M Row (pace @ 85-90%)

Note: Today we’re going to work on fractioning and pacing our larger sets into smaller more doable sets. Make sure to watch the clock and take calculated rest. We’re looking to manage our heart rate and avoid early muscle fatigue. There’s a 20 minute time cap on this workout. Here’s an example of fractioning.

Round of 21s:
DLs @ 11-6-5 or 6-5-5-5
HSPUS @ 3-3-3-3-3-3-3-3

Round of 15s:
DLs @ 8-7 or 5-5-5
HSPUs @ 3-3-3-3-3

Round of 9s:
DLs @ 5-4 or 3-3-3
HSPUs @ 3-2-1-1-1-1

Performance Program Description

Competitor WOD

Thursday 11-20-14

Competitors:
A. 3 Position Squat Clean (top down)
- high hang, hang (above knee), and ground
- 12 minute emom, focus on technique
- 1 complex every minute, build every 3 sets
B. Front Rack Walking Lunges, 5 X 20, rest 2 min
+
Open Workout 14.5:
21-18-15-12-9-6-3 of:
Thrusters 95/65
Bar Facing Burpees
+
“Extra Credit”
60-90 min mobility work on hips/psoas/etc

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!!!!