Weekly Programming: 11/13 – 11/19

Monday, Nov 13, 2017

L100 and L200

A.
WADE

5 Rounds for Time:
– 11 1-Arm DB Snatches (50/35)
– 12 1-Arm DB Thrusters (50/35)
– 11 Weighted Pull-Ups w/ DB

Don’t just workout, donate for a great cause! Go here for details.

 


Tuesday, Nov 14, 2017

L200

A.
Clean: 1RM

B.
3 Rounds (5:00) for Times:
– 30/20 Cal Row
– 9 Power Cleans (185/135)

L100

A.
3 x 8 Front Squats

B.
3 Rounds (5:00):
– 200m Run
– 30 Kettlebell Swings
Rest remainder of 5 mins.

 


Wednesday, Nov 15, 2017

L200

A.
Kipping Toes-to-Bar skill work

B.
TEAM WORKOUT (3)

5 Rounds Each:
– 500m Row
– 15 Burpee Box Jump-Overs (24/20)
– 10 Overhead Squats (115/75)

*Partners start on different stations; Partners may only rotate to the next station once everyone has completed their station.

L100

A.
Rowing skill work – positions and pacing

B.
TEAM WORKOUT (3)

5 Rounds Each:
– 500m Row
– 20 KB Walking Lunges
– 10 Burpees

*Partners start on different stations; Partners may only rotate to the next station once everyone has completed their station.

 


Thursday, Nov 16, 2017

L200

A.
Deadlift: 3RM

B.
Five rounds for time of:
– 10 Deadlifts (225/155)
– 12 T2B
– 200-Meter Run

L100

A.
3 x 8 Deadlifts

B.
5 Rounds:
– 20 Kettlebell Swings
– 20 V-Ups
– 250m Row

 


Friday, Nov 17, 2017

L200

A.
1-Arm DB Strict Press: 4 X 8 – L/R

B.
AMRAP 10:00:
– 10 Push Presses (95/65)
– 10 Front Squats (95/65)
– 10 Burpees Over-the-Bar

L100

A.
3-3-3-3-3 DB Push Press – climbing

B.
AMRAP 10:00:
– 10 DB Push Presses
– 20 1-Arm DB Suitcase Walking Lunges
– 10 Burpees

 


Saturday, Nov 18, 2017

L100 and L200

A.
PARTNER WORKOUT

5 Rounds (3:00) Each:
– 500m Row
– AMRAP Wall Balls (20/14)
Rest: 3:00 between rounds

*P1 works; P2 rests; alt. rounds

 


Sunday, Nov 19, 2017

L100 and L200

A.
PARTNER WORKOUT

AMRAP 20:00:
– 20 Hang Power Snatches 95/65
– 20 Ring Push-Ups
– 20 Box Jumps 24/20″

*P1 works; P2 rests; partition reps as desired

 


Join us for Wade’s Workout!

Come join us for a Wade’s Army workout at CrossFit South Arlington on Monday Nov. 13th, 2017. This will mark the 7th anniversary of our Hero’s passing. On this day the past six years, Wade’s Army supporters around the world having been banding together in their Wade’s Army Uniforms to honor Wade and his battle with neuroblastoma with our hero workout:

“Wade”
Complete 5 rounds for time:
50 lbs One Arm DB Power Snatch – 11 reps
50 lbs One Arm DB Thrusters – 12 reps
Pull Ups w/ the 50 lbs DB – 11 reps
*You can alternate hands as needed to complete total reps
You can help the Wade’s Army cause by donating here and helping CrossFit South Arlington reach its $1000 fundraising goal. Alternatively, you can donate directly or purchase a Wade’s Army shirt at www.wadesarmy.org.

The Story
Wade’s Army is a 501(c)3 non-profit bringing the fight against neuroblastoma and remembering Wade DeBruin’s battle with this deadly pediatric cancer.

Cancer is a word everyone knows, and a word no one wants to hear. Certain cancers are common household names; most people have heard of leukemia, breast cancer, and prostate cancer. Neuroblastoma, on the other hand, is mysterious to many. Wade’s Army was founded by the Welbourn and DeBruin families to recruit others to use their Power for good and bring the fight to this pediatric cancer. The Wade’s Army mission is to bring action to neuroblastoma, an under-funded, little understood form a pediatric cancer through funding Phase I Clinical Trials and providing direct financial assistance to families in the fight with this deadly disease.

Your donation can be steered in three directions: funding research, directly financially supporting families, and operations.

Please note that only donations through our fundraiser page (or directly to wadesarmy.org) will be accepted. No cash, credit cards or Zen Planner account debit.