12.02.17 | CrossFit, Strength & Conditioning, Rowing Boot Camp, Boot Camp, Open Gym, Gymnastics Workshop, Free Class Challenge, and Youth Athletic Development.

–> Be sure to check out the blog post on the upcoming EAD | CFAH Powerlifting Meet.

CrossFit
Skill/Strength | EMOM x 10
Odd: 10-15 Kip Swings
Even: 1 Lap Bandbell OH Walk

MetCon | “Open 15.2” | Every 3 Minutes for as Long as Possible
From 0:00-3:00
Two Rounds:
10 Overhead Squats (95 / 65)
10 Chest-to-Bar Pull Ups
From 3:00-6:00
Two Rounds:
12 Overhead Squats (95 / 65)
12 Chest-to-Bar Pull Ups
From 6:00-9:00
Two rounds:
14 Overhead Squats (95 / 65)
14 Chest-to-Bar Pull Ups
Follow the same pattern until you fail to complete both rounds
**Even if you do not complete the required amount of reps in each 3:00 window, keep working through the rep scheme for 9:00

Post-WOD | 100 Sit Ups (choice)

Strength & Conditioning
Back Squat 3 x 5

Press 3 x 5

Power Clean 4 x 3

Accessory and / or Skill Work + Stretch / Mobility Work

Rowing Boot Camp
Join Coach Karen at 7 a.m. for plenty of time on — and off — the Conecpt2 Indoor Rower.

Boot Camp
Join Coach Karen at 8 a.m.

Gymnastics Workshop
Join Coach Kate at 8 a.m. This class is capped at 8 athletes, so please be sure to register.

Free Class Challenge
Encourage the peeps in your life to experience what makes EAD | CFAH the best place for them to reach their health & fitness goals. Register to join us on Saturday at 9 a.m. or Wednesday at 6:45 p.m.

Youth Athletic Development
The younger primary school students join Coach Web at 10:15 a.m. for skill & strength development, and conditioning work.

Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

The December 2, 2017 CrossFit Whiteboard.

Posted in WOD, Workout Of The Day.