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.
CrossFit – Fri, Nov 17 Liam (Time) For Time 800 meter Run (with 45 lb Plate) 100 Toes-to-Bars 50 Front Squats (155/105 lb) 10 Rope Climbs (15 ft) 800 meter Run (with 45 lb Plate) U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting
CrossFit – Thu, Nov 16 Back Squat (Weight) 7×5 at 75% of 1RM Rest 2:00 b/t sets Metcon (Time) For Time:21-15-9Wall Ball Shots 20/149-15-21Clean & Jerks 135/95 ____________________________________ 21 Wall Ball Shots 9 C&J 15 Wall Ball Shots 15 C&J 9 Wall Ball Shots 21 C&J *Scale the weight of the med. ball &barbell as
CrossFit – Wed, Nov 15 Metcon (AMRAP – Reps) 10:00 Alternating EMOM Odd: 1 Clean + 2 Front Squats + 3 ThrustersEven: Max Effort Strict Handstand Push Ups Begin at 50-55% of 1 RM Clean. Increase load every set until you’ve reached a maximum for the day. Record number of HSPU Reps or your modified
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
