Crossfit Redline

That’s right! What better way to come back from eating everything in site than a swift kick in the pants.

We will run F.G.B. at 8:30 Saturday morning.

Don’t forget football party at Anthony and Alison’s at 3:00. Come watch the Florida Gators duke it out with the Seminoles. Bon fire and relaxing by the chickee hut afterwards.

Welcome to Jamie…and welcome back to Karen

Happy Turkey Day everyone. The gym will be closed today and tomorrow. We will resume WOD’s on Saturday morning.

Thanks to everyone for a great month of training and a special thanks to Jose and Bob for all of the help around the box.

Jon, Mark and Ryan…thanks for visiting we really enjoyed having you guys.

 3 Sets of: 5 Turkey-ish Get Ups    55# / 35#, alternating hands

The WOD, pay attention to the numbers….and time

Round 1                                      Round 2                 Round 3

5 Tire Flips & jump thru               7 Tire Flips            9 Tire Flips

7 Spuds (parallette pass thru)      9 Spuds                 11 Spuds

9 Body Weight Back Squat           11 BW BS              13 BW BS

3 Muscle ups/or/Jump ups           2 MU/JU               1 MU/JU

400m Recovery run                     400m                     400m

Alternate WOD for some of the newer members:

AMRAP in 10 minutes of:

1) plate loading onto plyo-box  1 rep

2)dip and hip up   10 reps

3)Squat holds  8 reps

4) cartwheels  6 reps

…Happy Thanksgiving to all the members and visitors of Redline, a special “thanks” to Coach Disarro & family for Crossfit Redline….

5x singles of Squat Cleans @ 65% of your body weight

The WOD:

Kettle Bell Swings   30,25,20,15,10…

Handstand Push Ups 2, 4, 6, 8, 10…

…For Time!

Prescribed load is 1pood KB (32 lbs) or a 35lbs dumbbell if KBs are unavailable…

AMRAP in 20 minutes of:

10 Wall Walk to Handstand

12 Wall Ball

14 Push Ups

16 Pull Ups

18 K2E

20 Box Jumps

400 meter recovery run

Mark your calendar!!! Next Saturday November 29th.

Florida Gators vs. F.S.U. Party at Anthony and Alisons house.

Game time has yet to be announced so stay tuned.

WOD: 5 Rounds for time of:

Bodyweight Deadlift  7 Reps

35# Dumbbell Push Press  14 Reps

Squats  28 Reps

Scaled: 1/2 Bodyweight Deadlift, 15-20# Push Press

WOD:  Row 500 meters, then convert to calories. This will be the number of reps you do of:

95# Thrusters

Situps

Vertical Jump

Complete three rounds of this resting one minute between rounds.

More photos are coming soon, I am switching to 35mm for a while.

WOD: Dumbbell Snatch and Pull Ups

21-15-9 for time of:

                 Dumbbell Snatch Right

                 Dumbbell Snatch Left

                 Pull Ups