Wednesday 11-13-19
400m run
3 rounds
10 pullups
10 hand release pushups
10 squats
2 min rest
Wod
Front squats
1-1-1-1-1-1-1-1-1-1
Tuesday 11-12-19
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
wod
“Grace”
30 clean and jerks 135/95
Monday 11-11-19
Thank-you vets
We will only have a 10:00am class.
Wod
“Jack”
20 min AMRAP
10 push-press 115/85
10 kB swings 53/35
10 box jumps 24/20
Sunday 11-10-19
Open gym 2:00-3:00
**Monday we will have a 10:00am class only
Saturday 11-9-19
CrossFit open 20.5
For time, partitioned any way,
40 muscle-ups
80 cal row
120 wall ball shots 20/14
20 min time cap
Friday 11-8-19
Warmup
50 doubleunders
3 rounds
10 jumping jacks
10 burpees
10 alternating box step ups 24/20
2 min rest
Wod
21-15-9
Over head squats 115/85
Box jumps 30/24
Thursday 11-7-19
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang power snatches 45/35
10 Overhead squats 45/35
2 min rest
Wod
4 rounds
100 foot walking lunges
30 situps
30 pullups
Wednesday 11-6-19
Warmup
400m run
3 rounds
10 pushups
10 situps
10 walking lunges
2 min rest
Wod
“Karen”
150 wallball shots 20/14
Tuesday 11-5-19
Warmup
50 double unders
3 rounds
10 med ball cleans 20/14
10 wall ball shots 20/14
10 med ball squats (use as target) 20/14
2 min rest
Wod
Back squats
1-1-1-1-1-1-1-1-1-1
Monday 11-4-19
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
3 rounds
400 m run
21 SDLHP 75/55
12 bar facing burpees