SATURDAY

Thor Fitness’s in-house throw down will be held Sunday, November 15th!! This is going to be FUN!! I will be announcing the workouts next week. I will also be needing judges. It won’t be an all day affair, so set a few hours aside on that day and come in and compete with your fellow CrossFitters. Here are the standards …

scaled women: 26# kb swing, 12#/8’  wall balls, step ups 20” box, Ring rows, 45# thruster, knee ups, burpees

scaled men: 35# kb swing, 16#/9’ wall ball, box step ups 24″ box, Ring rows, 75# thrusters, burpees

RX women: 35# kb swing, 14#/10’ target wall ball, games style box jumps 20” box, pull ups/ butterfly allowed, 65# thrusters, K2E, burpees

RX men: 53# kb swings, 20#/10’ target wall balls, games style box jumps 24” box, pull ups/butterfly allowed, 95# thrusters, K2E, burpees

CrossFit WOD:

EMOTM x 10 min

Odd min: 15 box jumps 24″/20″

Even min: 15 wall balls 20#/10′ 14#/9″

into …

EMOTM x 10 min

Odd min: 1 rd Cindy (5 pull ups, 10 push ups, 15 air squats)

Even min: 30 double unders (singles 3:1)

WEIGHTLIFTING/OLY CLASS

Snatch 7 x 2 @ 80%-85% – Drop and reset each rep

Touch and go Deadlift skill work 3 x 5 @ 70%-75%

Accessory work:

3 rds: 10 seated box jumps

10 glute ham raises