Workout of the Day

22 Nov
1

A) Thruster 8 x 2 – first set @ 60% – add weight after each successful set   B) 5 rft:   400m Run +   R1 – 15 Power Snatches R2 – 15 OH Squats R3 – 15 SDHP R4 – 15 Push Presses R5 – 15 Thrusters   @ 45/30kg

21 Nov
2

“Angie” For time: 100 Pull-Ups 100 Pushups 100 Situps 100 Squats   – 25 minute time cap

20 Nov
3

CrossFit Kids is on at 5pm (no adult class on at this time)   A) AMRAP in 7 minutes: 4 Burpees OTP 8 Toes-to-Bar 12 Wall Balls (9/6kg)   B) EMOM x 7 10/8 Calories Max Double Unders   C) EMOM x 7 3 Cleans

19 Nov
2

A) Snatch 8 x 2 – first set @ 50% – add weight after each successful set   B) AMRAP in 12 minutes:   5 Strict Pull-ups 100m Run 10 Lateral Seated Leg Raises 10 Alt DB Snatches

18 Nov
2

A) E2M x 8 rounds   4 Back Squats   B) Alt EMOM x 8 rounds   1) Complex of: 2 Hang Power Cleans + 4 Push Jerks + 2 Hang Power Cleans   2) 10 – 15 Pushups

17 Nov
2

A) AMRAP in 7 minutes: 4 C2B Pull-Ups (^Bar M-Ups) 8 KB OH Lunges (16/12kg) (^24/16kg) 12 Calories   – change hands each round for the OH Lunges   B) EMOM x 7 5 Deadlifts 1 Rope Climb (wear shin protection)   C) EMOM x 7 5 – 10 Strict HSPU

15 Nov
1

“Victoria”   5 rft: 10 Thrusters (45/30kg) 14 Box Jumps (24/20″) 12 SDHP (45/30kg) 12 Burpees 27 KB Swings (24/16kg)

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