11.12.14 | CrossFit, Strength & Conditioning, CrossFit Women, Boot Camp, and Mobility & Recovery

MillionMeterMarathonProgramming Notes. The Million Meter Marathon is Friday, Nov. 21 & Saturday, Nov. 22. Be sure to RSVP on MBO and register for your times on the rower — yes, you can row more than once! — on the sign up sheets on the whiteboard under the flag. | Silent Auction items for The Million Meter Marathon are starting to arrive! Bidding will start later this week. | Congrats to members of the EAD | CFAH Competition Team on their gutsy performance at this weekend’s Field of Teams event in Iowa. | The next Training Essentials sessions start Monday, Nov. 17. Encourage your friends to register today … and beat the New Year’s Resolution rush. | Free Class Challenge Tuesday, 6:30 p.m. and Saturday, 9 a.m.

Coach Eric sets up Saturday's WOD.

Coach Eric sets up Saturday’s WOD.

CrossFit
“Benchmark Wednesday” 11.12.14
Skill:
500m row
+
Max height box Jump

Metcon:
Your choice:
“Grace”
30 clean and jerks(135/95) for time

Or

5 rounds for time:
5 clean and jerk (135/95)
10 box jumps
15 atomic sit ups

Strength & Conditioning
3 Position Clean 3×3/75
DB Bench Press 8-8-8-8
Deadlift 5×4/75
GHD Hip/Back extensions 3×10

21-15-9 reps of:
Burpees
V ups

CrossFit Women
Skill | Pull Up Descents 5 x 8 x 8-10 seconds / descent
Start with chin over bar, arms flexed at elbow. Lower from this position as slowly as possible until arms are fully extended. Enlist support from a partner if you are not yet able to control your descent for the prescribed duration.

MetCon | Hump Day Huzzah | 35′ Cap
Row 500m + 10 Hands Release Push Ups
Row 400m + 10 Squats
Row 300m + 10 Burpees
Row 200m + 10 Sit Ups
Row 100m + 10 Lunges
–> At the 16′ Mark
8′ AMRAP
20 Double Unders (4:1)
10 Plate Plank Step Ups
10 Wall Balls (16#)
–> At the 26′ Mark
Five Rounds
10 SB Ball Pass=Throughs
10 Box Jumps (20″)
10 GB Goblet Squats

Boot Camp
Join Coach Jason and chase away the Hump Day Blues.

Mobility & Recovery
Get your stretch on and then join the crew for dinner. Dinner location TBA.

Posted in Arlington Heights WOD.