WOD - 11/26/14


Skill:  Squat Therapy

Strength:  Back Squat – 80% x4, 85% x3, 90% x2, 95% x2, 95% x2

WOD: Partner 10 min. AMRAP

  • 100m MB Run (20/14) – Plank

*One partner runs, while the other holds a plank.  Score:  total distance ran.

Post Workout:  Death by Sit-ups (20 sec. intervals)

  • 20 sec:  1 Sit-up
  • At 40 sec:  2 Sit-ups
  • At 60 sec:  3 Sit-ups

*continue adding 1 sit-up every 20 seconds until you cannot complete all reps in the given time. 

  • Smash/Foam Roll-thoracic

Challenge of the Week:  Sign a friend up for the Holiday Fitness Challenge! 

*Post score to whiteboard

Announcement:  Thanksgiving Week Schedule

Monday through Tuesday:  Normal classes

Wednesday:  5:30 a.m. ONLY

Thursday:  No class

Friday:  9:00 a.m. ONLY

Saturday:  9:00 a.m. Free Open Gym


Join us on Friday, December 5th at all classes at Razorback CrossfitDAC CrossFit, and CrossFit Foxcroft! Check out our Facebook pages and websites for our class schedules.
Bring a new, unwrapped toy to class with you to support the Marine Corps Reserve Toys for Tots Program to help less fortunate children experience the joy of Christmas.
Non-members are encouraged to bring a toy and join us for a fun WOD! 
Your toy is your "buy-in" to the workout!
If you are unable to make it to class, please drop off all donations with Anna.