CrossFit – Tue, Nov 14 Metcon (Weight) A) 3×5 Tall Snatches Start w/a light load & increase load every set. B) 5×1 of the following complex:High Hang Snatch + Hang Snatch + Snatch Begin sets at the heaviest load from A. Increase load every set until you’ve hit a maximum for the day. *record weight
CrossFit – Mon, Nov 13 Back Squat (Weight) 6×6 at 70% of 1RM Rest 2:00 b/t sets Metcon (AMRAP – Rounds and Reps) 12 AMRAP:200m Run12 Push Press 115/759 Burpee Box Jump Overs 24/20″6 T2B *Scale the weight of the barbell as necessary. L1: Kip Swing to L-SitL2: Kip Swing to K2ChestL3: Abmat SU
CrossFit – Sat, Nov 11 Partner wod, teams of two (Time) 6 rds for time: 5 Power Cleans@135/95 7 Pull-ups 9 Hand release Push-ups 12 Air Squats 200 M Run RX+ 155/105 Run is done together, one athlete working at a time for the rest of the movements.
CrossFit – Fri, Nov 10 Bring a Friend Week November 6th-10thRefer a friend and get $50 off your next month's membership. If your friend joins during BAFW they receive $50 off their first month's membership too! Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute* In honor
CrossFit – Thu, Nov 9 Bring a Friend Week November 6th-10thRefer a friend and get $50 off your next month's membership. If your friend joins during BAFW they receive $50 off their first month's membership too! Rope Climb Work Rope Climb Techniques Metcon (Time) Partner “You Go, I Go” Workout 10-9-8-7-6-5-4-3-2-1 As Fast As Possible
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