REGULAR CLASSES TODAY!!!!
WE NEED TO KNOW WHO IS GOING TO THE INFERNO HOLIDAY PARTY BY TODAY!!!! GO TO THE INFERNO FAMILY PAGE TO LET US KNOW OR PAY THE TRAINER TODAY!!
I have been asked if our training is too hard or too much for the everyday Crossfitter. My answer to that is NO. We program heavy and hard YES, but the movements and rep schemes are all designed so that no matter what your fitness level, each workout can be scaled for you. The prescribed weights are set for the best of the best. Then from there we scale so that each of our athletes are able to complete the workout in approximately the same time. There may be the need for an occasional modification of a movement due to an injury or other incident but the workouts are made for EVERYONE!!
WE ARE INTO THE FINAL WEEK OF MO' VEMBER! HOWS THAT LIP JACKET COMING ALONG?
FEEL THE BURN!!!!
"Chip on This!"
INFERNO Warm-up x 3
Complete the following:
With a Continuous Clock, 90 seconds of max work, 90 of rest:
1) Max Reps Tire Flip (Large Tire, Med Tire)
2) Max Reps Burpees
3) Max Reps Kettle Bell Swings (70#, 53#)
4) Max Calories Row
5) Max Reps Deadlift (315#, 215#)
6) Max Reps Shoulder to Overhead (185#, 115#)
7) Max Reps Back Squat (225#, 155#)
*You can start at any point in the list but you must follow the order after that. There will be a max of 3 people working at each station at one time. You will have to warm up with all the movements before you start because you will only have 90 seconds to move to the next station and get your weights on. Know the weight you are going to use before you start the WOD. Score work out by adding all the totals of each movement and dividing by 7. The object is to go as hard as possible on each round and rest during the rest time. If its too easy, then you arent going fast enough.
Barbell Carry (155#, 105#)
2 Rounds of 100m Carry at the waist
*start with 3 hang squat cleans then every 25m do 3 reps hang squat cleans (total of 15 hang squat clean in each round. Rest as needed between each round.
MWOD........you know what hurts, spend sometime tending to those pains.
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