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5:41 pm

Sunday November 23rd

AM VS. PM THROWDOWN!!!

ATHLETE MEETING AT 9AM SHARP


First heat will kick off at 9:25
**Heat sheet here**


Announcements:
Today is the final day to send us your pre-orders for FCF Hoodies and Thermals.
**Sign up sheet is here**


PLEASE send in or bring in your money for the Holiday Party
December 12th at Social.
Speak with KT or Nina if you have questions about the details for payment or the event itself.

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10:54 am

Saturday November 22nd

AM/PM Showdown Tomorrow!

Be there by 9AM please!!!




Deadlift
Work up to a heavy double


"Chrome Hubcaps"
For time:
60 Deadlifts @ ~60-70% of weight achieved in part 1

At the top of every odd minute, 7 Goblet Squats 53/35
At the top of every even minute, 20 Second Plank hold

Continue until DLs are completed.

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8:52 pm

Friday November 21st


Jarrid Rows Really Fastly



Ca$h In
Tabata Double Unders




Partner WOD
"Hot Stove"
10 Rounds for time:
5 Hang Power Cleans (185,115)
7 Burpees
9 Toes to Bar


(5 rounds each, 1 person works at a time through the entire 5-7-9)
Alternating back & forth style.

Challenge yourself on your scaling options today. The rest is built in, so get outside your comfort zone a bit and push your partners!!

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5:40 pm

Thursday November 20th

AM/PM Throwdown Sunday!
Hoodie/Thermal Pre-Orders are due by Sunday as well!! Please let us know your sizes on the Google Doc.


Pull Up Volume Work
EMOTM 10
"X" Kipping Pull Ups


Athlete picks #
Bands are OK. Building capacity here.
I.e. if one wanted to try to do 70 pull ups, pick 7 per minute.



"Off the Clock - Volume 3"
NOT for time:
30 Squat Clean Thrusters

Athlete picks one weight.
Should be challenging, but focus is technique and speed.
A good challenge for "Rx" on this would be right around bodyweight. Scale it down as needed.





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8:28 pm

Wednesday November 19th

SIGN UP FOR THE IN HOUSE THROWDOWN
HOODIE/THERMAL ORDER! PLACE YOUR SIZES PLEASE!




Technique Discussion
Rowing
Pose Running


Partner WOD
Intervals
4 Rounds, each, for total time:
Row 500m
Run 400m

1 person working at a time, trade entire rounds.
Goal is consistency, not one amazing PR round followed up by 3 lousy ones.




Cash Out Core Work
GHD Sit Ups
Static Holds - Planks, Ring Support, Ring Plank
Ring Shoot Outs/Extensions
http://youtu.be/qPGDB_GFr4I?t=37s

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6:08 pm

Tuesday November 18th

-Sign up for the AM/PM Throwdown on the board!!
-Sign up for your hoodies & thermals so we can get the order placed!!!

-Keep being awesome!


Back Squat
1 Rep Max!!!!!

Get after it.
You guys have been putting in some great work this fall.
Time to test.




Cash Out Challenge
Max Unbroken Wall Balls

Try to beat your previous by a couple reps!!


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4:11 pm

Monday November 17th






Z Press
4 Sets of 8

Try a little heavier than last week (sets of 10, now 8), if able.


"HangStand"
For time:
18-15-12
Hang Power Snatch 85/55
Back Rack Lunges 85/55 
HSPU


Scaling Options
L2 - 75/45, Abmat HSPU
L1 - 65/35 or less, Regular Push Ups

The back rack lunges are TOTAL, not per leg. Complete the reps in place, not walking forward.




Hoodies & Thermal Order!! Please fill in your size requests ASAP!!
(Click the link above)
We want to book this so we can have them in-house by the holiday season.
Stay warm this winter with these great layering items. (Great as a gift too!!)

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4:58 pm

Saturday November 15th



Ironclad CrossFit, and supporting CrossFit gyms, are hosting a HERO WOD.  In honor of SSG. Alex Viola. SSG Viola was killed in action in Afghanistan by an Improvised Explosive Device on the 17th of November 2013. Not only was Viola a hero he was a cherished and loved CrossFit coach. So lets all work hard and honor our fallen brother. All donations earned during this charity W.O.D are going to THE GREEN BERET FOUNDATION and to TASKFORCE DAGGER.

SSG. Alex Viola
Hero WOD


25 min AMRAP  
(25 because Alex was a beloved member of ODA7325)

3,6,9,12,15,18 etc.
THRUSTERS (95/65)
PULL-UPS
OVER THE BAR BURPEES 
Continue up the ladder as high as possible.

Scale barbell weight and pull ups as needed.


Donate here if desired...


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7:13 pm

Friday November 14th





Back Squat
20RM

Final week for this.. 
Push the envelope and try 5 lbs more than last week.
If you missed all 20 last week, give it another shot!

We will be re-testing the 1RM squat coming up next week. Consider this your last big volume day before re-testing.




Cash Out
Tire Flips
Prowler & Sled Work

For fun. We have been hitting it hard this week. Play with some of the toys a bit to close out the week.
No required rep scheme. Try something challenging for you!!!

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9:25 pm

Thursday November 13th



Review - Kipping Pull Ups
Technique work and work on some drills.



"Nicole"
AMRAP 20
Run 400m
Max Rep Unbroken Pull Ups (set ends when you come off the bar)


Score is total pull ups completed.

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