CrossFit – Thu, Nov 23 Turkey Day Massacre (Time) 10 Bar/Ring Muscle ups 20 Box Jump overs@24/20 30 Wall Ball@20/14 40 Hang Alt Dumbbell Snatches@35/35 800 M Run 40 Kettle Bell Swings@53/36 30 Wall ball 20 Box Jump Overs 10 Bar/Ring Muscle ups
CrossFit – Wed, Nov 22 Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Isabel (Time) For Time: 30 Snatches, 135# / 95#
CrossFit – Tue, Nov 21 Metcon (Weight) 10:00 Alternating EMOM Odd: 1 Clean + 4 Front SquatsEven: 30 sec. Nose & Toes HS Hold Begin at 60-65% of 1 RM Clean. Increase load every set until you’ve reached a maximum for the day. Metcon (Time) For Time: 10 Wall Ball Shots 20/141 HSPU10 Cal Row9
CrossFit – Mon, Nov 20 Back Squat (Weight) 8×4 at 80% of 1RM Rest 2:00 b/t sets Metcon (AMRAP – Rounds and Reps) 20 AMRAP:400m Run10 Burpee Box Jump Overs 24/20″500m Row50 Double-Unders Goal: 4 Rounds
CrossFit – Sat, Nov 18 Saturday Community Wod Teams of 2 (Partner Wod) (3 Rounds for reps) 3RDS for time: 30 Cals (row, ski, bike) 20 Synchro Russian Kettle Bell Swings@53/36 30 Front Rack Kettle Bell Lunges 100 M KB Farmers Carry rest 1:30 Cals and Lunges are split equally.
