Saturday, November 18th
METCON: “BARBARA” 5 Rounds for Time: 20 Pull-Ups 30 Pushups 40 Sit-Ups 50 Air Squats Rest 3:00 Between Rounds Classic CrossFit benchmark...
Friday, November 17th
A. STRENGTH: Every 90 Seconds, Hang Squat Clean + Full Squat Clean + Front Squat 1 @ 65% 1RM Hang Squat Clean 1 @ 70% 1 @ 75% Rest 2...
Thursday, November 16th
A. STRENGTH: Every 90 Seconds, Push Press 3x3 @ 70% 3x2 @ 75% Every 90 Seconds, Push Jerk 3 Reps @ 65% 3 Reps @ 70% 3 Reps @ 75% 2x2 @...
Wednesday, November 15th
OVERHEAD SQUATS A. 5 Minute EMOM: 1 Overhead Squat 50% 55% 60% 65% 70% B. Take the next 20 Minutes to Find a New 1RM Overhead Squat C....
Tuesday, November 14th
A. GYMNASTICS CONDITIONING: 15 Handstand Push-Ups Rest 1 min 12 HSPU Rest: 45 Seconds 9 HSPU Rest :30 Seconds 6 HSPU Rest :15 Seconds 3...
Monday, November 13th
A. STRENGTH: Back Squat Take 15 Minutes to Work up to a Heavy Single for the Day B. METCON: 18 Minute AMRAP: 30 Thrusters (95/65) 30 Box...
Saturday, November 11th
Veteran’s Day “Three Wise Men Tribute” 4 Minute AMRAP: 5 Hang Squat Snatch (135/95) 10 Bar Facing Burpees Rest 2 minutes 4 Minute AMRAP:...
Friday, November 10th
A. METCON: “Fran” 21-15-9 Thrusters (95/65) Pull-Ups This is a classic CrossFit benchmark WOD. We want to have you fresh to start this...
Thursday, November 9th
A. METCON: 5 Minute AMRAP: 50/45 Calorie Row AMRAP Macho Man (95/65) (FB – 135/95) Rest 5:00 5 Minute AMRAP: 35/30 Calorie Row AMRAP...
Wednesday, November 8th
OVERHEAD SQUATS A. 5 Minute EMOM (from rack) 2 Overhead Squats with 3 Second Hold in the Bottom Position. Use 50% on Barbell B. 4 Minute...
