Sunday 11-17-19
Open gym 2-3
Saturday 11-16-19
Team “Wade”
1200m run, 600m each
Then,
4 rounds
12 strict pullup
9 strict ring dips
6 strict handstand pushups
Then,
1200m run, 600m each
*vest is optional
Friday 11-15-19
500m row
3 rounds
10 pullups
19 situps
10 squats
2 min rest
Wod
5 rounds of:
2 min to complete
15 cal row
Max toes to bar
2 min rest
Thursday 11-14-19
50 double unders
3 rounds
10 ring rows
10 ring dips
10 knee raises
2 min rest
Wod
5 rounds
10 hang squat cleans 115/75
20 push ups
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