Monthly Archives: November 2019

CrossFit WOD, November 22, 2019

22 Nov 19Next week Holiday schedule: NO OPEN GYM ON THURSDAY (THANKSGIVING) Friday 11/29 Classes: "Food Coma Friday" 6:30, 9:00 and noon only. Normal schedule SaturdsayWarm-upWarm-up3 Minute Easy Spin On Assault Bike -Then Partner Suicide Burpee 2 Minutes* -Then 3 Rounds For Quality Of: 10 Wall Balls 6 Pull Ups 2 Turkish Get Ups *note…
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CrossFit WOD, November 20, 2019

20 Nov 19Warm-upWarm-up500m Row Alternating Hard/Easy Every 50m -Then 3 Rounds For Quality Of: 8 Med Ball Cleans 8 DB Strict Press 6 Burpee Pull Ups WeightliftingClean and Jerk (35:00 To Build To 1RM)Metcon500m Row (Time)Max Effort 500m RowCool DownStretching Banded Lat Stretch 90/90 Drill
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CrossFit WOD, November 19, 2019

19 Nov 19Don't forget the LAST Fall Cal Off workout is this Thursday!!Warm-upWarm-up400m Row -Then 3 Rounds For Quality Of: 20 DU’s 8 SDLHP With KB 6 Strict Pull Ups Gymnasticsrope climbs (Max reps)-Legless -With Legs MetconMetcon (Time)3 Rounds For Time 42 DU’s 21 SDLHP 95/65# 1 Legless Rope Climb (2 with feet)Cool DownPattern Reset…
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CrossFit WOD, November 18, 2019

18 November 19Warm-upWarm-upRow Alternating :20 Hard :20 Easy For 5 Rounds -Then 3 Rounds For Quality Of: 15 A.R.E. Squats 10 Ait Ups 5 Strict Ring DipsWeightliftingBack Squat (4-6-6-4)MetconMetcon (Time)For Total Time (20:00 cap) 30-24-18 GHD Sit Ups -Rest 1 Minute Between Sets 15-12-9 Back Squats (heavy as possible but unbroken) -Rest 1 Minute Between…
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CrossFit WOD, November 16, 2019

16 Nov 19Warm-upWarm-up3 Minutes On Assault Bike @ 80% -Then 3 Rounds For Quality Of: 30 DU’s 15 A.R.E. Squats 8 Strict DB Press WeightliftingFront Squat (Build to workout weight)MetconMetcon (Calories)Five 3:00 Rounds 10 Front Squats 155/105# 8 Strict HSPU Max Calories Assault Bike -Rest 3 Minutes Between Rounds
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CrossFit WOD, November 15, 2019

15 Nov 19Warm-upWarm-up3 Rounds Of Rowing :20 Sprint :40 Easy -Then 3 Rounds For Quality Of: 2 Turkish Get Ups 3 Wall Climbs 20 DU’sWeightliftingPower Clean + Jerk (4x3 Working On Cycling Weight Touch And Go)MetconMetcon (Time)15-12-9 Clean And Jerks (heaviest weight possible, but unbroken) -Rest 1:00 Between Sets 30-24-18 Calorie Row -Rest 1:00 Between…
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CrossFit WOD, November 13, 2019

13 Nov 19Warm-upWarm-upCoaches Warm Up -Then 3 Rounds For Quality Of: 30 Flutter Kicks 15 A.R.E. Squats 5 Strict Pull UpsWeightliftingBack Squat (3x5 Building)MetconMetcon (Time)50-40-30-20-10 Air Squats Sit UpsCool DownImmediately After Workout 3 Minutes Easy Spin On Assault Bike
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CrossFit WOD, November 12, 2019

12 Nov 19Warm-upWarm-up3 Rounds For Quality 0:20 Ski 5 Wall Squats 0:20 Bike 5 DB Snatch (5R/5L)Weightlifting1 Hang Power Snatch + 2 OHS (Weight)Building To Heavy, Then Do 4x1 At That Weight AcrossMetconPoor Intentions (Time)For Total Time 15-12-9 Overhead Squats 95/65# Calorie Assault Bike -3 Minutes Rest 15-12-9 Hang Power Snatches 95/65# Calorie Ski *note…
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CrossFit WOD, November 11, 2019

11 Nov 19Open Gym All Day: TEAMWORK Event We encourage all to sign up and participate in TEAMWORK! Warm-upWarm-up3 Minutes On Assault Bike -Then 3 Rounds For Quality Of: 20 Flutter Kicks 8 GHD Hip Ext or Single Legged DL (4/4) 8 Push Ups WeightliftingDeadlift (12:00 To Warm Up To Workout Weight)MetconMartson (AMRAP - Rounds…
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CrossFit WOD, November 9, 2019

9 Nov 19Warm-upWarm-up 15 Burpees To Target -3 Rounds For Quality Of: Ladder Drill 6 DB Strict Press 6 GHD Hip Ext 6 Sampson StretchWeightliftingSplit Jerk (Build to a 1RM)MetconMetcon (AMRAP - Rounds and Reps)Partner AMRAP 16 Minutes 4 Handstand Push-Ups 8 KBS 2/1.5 pood 24 DU’s
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