Thursday 12-1-16
Warmup
500 m row
3 rounds
10 box steps
10 ring dips
10 jumping jacks
2 min rest
WOD
Weighted pull-ups
3-3-3-3-3-3-3-3-3-3
Wednesday 11-30-16
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 push presses 45/35
2 min rest
WOD
Tabata push press, 75 lb.
Tabata sit-up
Tabata sumo deadlift high pull, 75 lb.
Tabata push-up
Tuesday 11-29-16
Warmup
50 doubleunders
3 rounds
10 ring rows
10 walking lunges
10 burpees
WOD
Bench press
10-5-1-1-1-1-5-10
Monday 11-28-16
Warmup
500 m row
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
WOD
15 min AMRAP
400-meter run
155-lb. front squats, 10 reps
20 abmat sit-ups
Sunday 11-27-16
Open gym 2-3
Saturday 11-26-16
In teams of two:
4 rounds each,
25 wall-ball shots, 20/14
5 snatches for load
** only 5 attempts, missed rep can’t be repeated, score is total load
Friday 11-25-16
400 m run
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 jerks 45/35
WOD
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 110lb)
Jerk (165lb / 110lb)
Demo: 11.3
http://games.crossfit.com/workouts/the-open/2011
Thursday 11-24-16
Closed, happy Thanksgiving
We’ll be open tomorrow 10:00-11:00
Wednesday 11-23-16
We will be closed tomorrow for Thanksgiving, see you Friday at 10:00am
Warmup
50 double unders
3 rounds
10 jumping jacks
10 walking lunges
10 burpees
2 min rest
WOD
12-9-6 reps for time of:
Squat cleans 155/105
Muscle-ups
Tuesday 11-22-16
Warmup
500 m row
3 rounds
10 ring rows
10 ring dips
10 air squats
WOD
Deadlifts
10-5-1-1-1-1-5-10