NOVEMBER 2019
 

1 November 2019

WOD - 5am, 6am, 9am

19.4 For total time:
3 rounds of:
  10 snatches @43/29k
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

Men snatch 95 lb.
Time cap: 12 minutes

CrossFit Open WOD - Week 4

All evening WOD's will be CrossFit Open WOD. Registered Athletes will be required to enlist a CrossFit Open Judge prior.

Scaling Options Available

2 November 2019

STRENGTH - Overhead Squat 2RM

WOD - For Time

3 Rounds

15 HSPU

20 Box Jumps @24/20"

Rest 1 Min Then

1 Round 

60 Wall Balls @9/6k

20 Hang Squat Clean @60/40k

Scaling Options Available

4 November 2019

Gymnastics SKILL - Muscle Ups

 

WOD - For Reps/Time 5 Min CAP

6 Back Rack Walking Lunges @55/35k

4 Shoulder to Overhead

Rest Remainder of 5 Mins then

6 Rounds for Time

5 Toes to Bar

10 Air Squats

15 BF Situps

Scaling Options Available

5 November 2019

SKILL - Bear Crawl(s)


WOD - For Time

800m Run

40 Wall Balls

40 Power Cleans @60/45k

40 Shoulder to Overhead 

Scaling Options Available

6 November 2019

WEIGHT LIFTING SKILL - Overhead Squat

WOD - 6 Min EMOM

9 Alt KB Squat Clean @24/16k

Rest 2 Minutes then

10 Min AMRAP

15 Russian KB Swings

12 Lateral Burpees over KB

9 Goblet Squats

6 KB Pushups

3ea KB Snatches

Scaling Options Available

7 November 2019

MOBILITY - Knees

 

WOD - For Time

100 Burpees to Rig

Rest 3 Minutes then

2 Rounds

50 Air Squats

500m Run

Scaling Options Available

8 November 2019

WOD - 5am, 6am, 9am

19.4 For total time:

33-27-21-15-9 reps for time of:
Thrusters @43/29k
Chest-to-bar pull-ups

Time cap: 20 minutes

CrossFit Open WOD - Week 5

All evening WOD's will be CrossFit Open WOD. Registered Athletes will be required to enlist a CrossFit Open Judge prior.

Scaling Options Available

9 November 2019

STRENGTH - Strict Press 1RM

WOD - AMRepsAP

2 Mins Squat Cleans @60/40k

2 Mins Rest

2 Mins Chest to Bar Pullups

2 Min Rest

90 Sec Squat Cleans

90 Seconds Rest

90 Seconds Chest to Bar Pullups

90 Seconds Rest

1 Min Squat Cleans

1 Min Rest

1 Min Chest to Bar Pullups

1 Min Rest

30 Seconds Squat Cleans

30 Seconds Rest

30 Seconds Chest to Bar Pullups

Scaling Options Available

CROSSFIT - PERSONAL TRAINING - GROUP TRAIING - NUTRITIONAL ADVICE - WEIGHT LOSS - MUSCLE TONE - FUNCTIONAL FITNESS - BOOTCAMPS

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