CrossFit Wrapping Elves & Paleo Holiday Brunch
We have a lot of fun on the horizon with Christmas just around the corner, and December 19th is a BIG day on the hill! Please mark your calendars and sign up accordingly in the gym to be a Wrapping Elf and attend the Paleo Holiday Brunch. It’s all happening on the same day!
Shop with a Cop
December 19 6.00-8.00AM we invite you to support the Shop With A Cop program in Napa at the Soscol Target. Shop With A Cop is a community effort that recognizes foster children who are in good standing at school and with the law. They get to wander the aisles of Target with people like our very own Coach Scott Holliday and spend $100 on gifts for their families. Scott and wife Suzanne informed us of this meaningful event, and we are excited to participate as present wrapping elves! Ready to get involved? Put your name on the list by the Check-in Ipad, wear your WCCF shirt, and get ready for an early morning present wrapping frenzy!
Holiday Paleo Brunch
Also on December 19 we host one class at 9AM in which ALL are welcome. Sweat your heart out in this festive workout and stay for our Holiday Paleo Brunch. Please bring anything you would like to share with your workout community! There is a sign up sheet in the gym, also by the Ipad.
We look forward to celebrating the Season with all of you!
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Monday’s WOD – Back Squat & EMOM
Strength (20 minutes)-
BS wave ladders :
WAVE 1
Set 1:?85% x 1 rep
Set 2:?85% x 2 reps
Set 3:?85% x 3 reps
WAVE 2
Set 1:?88-90% x 1 rep
Set 2:?88-90% x 2 reps
Set 3:?88-90% x 3 reps
WAVE 3
Set 1:?90-93% x 1 rep
Set 2:?90-93% x 2 reps
Set 3:?90-93% x 3 reps
The idea behind a wave is to push the body further by using the potential built up from the previous set of heavy lifts. Continue the pattern above until you fail a rep.
WOD-
10 min EMOM:
odd: 60 double unders
even: rx–10 strict HSPU
rx+–deficit strict HSPU (4″/2″)
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Tuesday’s WOD – Quad Killer
WOD-
****this is a long WOD on purpose. It should take less than 25 minutes, though. 30 at most. If someone wants to scale up, this was originally programmed to be 40-30-20-10 for the row as well. Scale down reps as necessary or just use a time cap.***
400m run
40 thrusters (45/35)
20 cal row
300m run
30 thrusters
15 cal row
200m run
20 thrusters
10 cal row
100m run
10 thrusters
5 cal row
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Wednesday’s WOD – Clusters & Diane
Strength-
5×3 clusters
medium weight (no greater than 85%)
WOD-
“Diane”
21-15-9
deadlift (225/165)
HSPU
Mobility suggestion-
work on quads…two days in a row of blasting them will have most of the athletes pretty beat up.
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Thursday – Run Annie Run
50-40-30-20-10 double unders/situps
run 200m to begin and after each round
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Friday – New 1RM Back Squat
Strength-
15-20 Mins to find a new 1RM backsquat
WOD-
8 min AMRAP:
run the block with med ball and use remaining time for max effort wall balls
rest 2 mins
4 min AMRAP
400m run with med ball and use remaining time for max effort weighted situps
Score is reps of wall balls and situps
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