11.14.14 | CrossFit, Strength & Conditioning, Boot Camp

MillionMeterMarathonProgramming Notes. The Million Meter Marathon is ONE WEEK FROM TODAY! 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.

Nick J preps for his next Strongman competition with the Wreck Bags.

Nick J preps for his next Strongman competition with the Wreck Bags.

CrossFit
Strength/skill:
3×10 GHD sit ups
+
3×10 KTE

Metcon:
For total reps in 14:00:
Deadlifts (115/75)
Front squats(115/75)
Shoulder to overhead (115/75)
*start at 1 rep each, increase by 1 rep each round
**25 double Unders (4:1) after each round

Strength & Conditioning
Snatch Balance 5×3/75
DB Press 8-8-8-8
Back Squat 5×4/75
Body Row 4x AMAP

AMRAP 7:00
10 Wreck Bag Lunges
10 12” Hurdle Hops
10 Spiderman Push ups

Boot Camp
Join Coach Karen for today’s Boot Camp.

Posted in Arlington Heights WOD.