CrossFit – Wed, Nov 9

Announcements

Veterans Day Schedule Changes:

Nov 11th & Nov 12th – ONE WOD EACH DAY ONLY at 9:30am & Open Gym until 1PM

Based on the newest weather models for Hurricane Nicole, it appears as though the Tampa Bay Area will be facing inclement weather and some very strong wind/ rain storms from this evening into tomorrow morning.

We are CANCELLING All morning classes & Open Gym on Thursday November 10th (5:30A, 9:30A & 12 PM).

Evening classes will run as normally scheduled for 4PM, 5 PM & 6PM Open Gym.

Westshore CrossFit – CrossFit

Warm-up

2 sets: (7 Min)

:30 jumping jacks

:30 alternating T push-ups

:30 alternating single-leg toe touches

:30 feet elevated shoulder taps

– Rest :10 between sets.

Build Up

3-4 sets:

8 unbroken deadlifts

5-8 unbroken handstand push-ups

– Rest 1:00-2:00 between sets.

– Build up to workout weight.

WOD

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
INTERMEDIATE

For time:

21-15-9:

Deadlifts (125/185 lb)

12-9-6:

Handstand push-ups

BEGINNER

For time:

21-15-9:

Deadlifts (95/135 lb)

Pike push-ups

Directly Into…

Deadlift (Up to the 18:00 mark:Build to a heavy 5-rep deadlift)

Cool Down

Stretch (Checkmark)

Accumulate:

2:00 foam roll lower back

2:00 foam roll upper back