Month

November 2018
November 10, 2018 Partner/Team WOD Teams of 2-3 complete the following for time: 100 Air Squats 75 Push ups 50 Toes-to-Rings 25 Burpees 100 Wall Balls (20/14) 75 Hand-Release Push ups 50 Toes-to-Bar 25 Burpees to 6″ 100 Medicine Ball Cleans (20/14) 75 Ring Push ups 50 Knees-to-Elbows 25 Synchronized Burpees *Partition reps as needed. ...
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November 9, 2018 Strength: Clean & Jerk Build to a Heavy Clean & Jerk in 15 minutes Metcon: (For time) 20 Clean & Jerks @ 225/155 *If the RxD weight is too much, use 70-75% of weight established above. NOTE, THESE ARE FULL CLEAN & JERKS, THAT MEANS SQUAT CLEANS! Happy Birthday to CrossFit member,...
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November 8, 2018 SCHEDULE ANNOUNCEMENT The 9:00am Class will start around 9:30am Today due to some schedule changes.  This is just for today. Please plan accordingly. Metcon: 20 minute AMRAP 30/25 Calorie Row 20 Pull ups 10 Strict Handstand Push ups* *Scale = 3 Wall Walks Accessory: 2-3 Rounds (NFT) 25 Hollow Rocks 15 Dumbbell...
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November 7, 2018 Strength: Front Squat Build to a Heavy Single in 7 minutes then, 3 Singles @ 90% of above single Metcon: 7 Rounds for time: 7 Box Jumps (30″/24″) 7 Thrusters (95/65) GYMNASTICS CLASS at 5:30pm Come get your Gym-nasty Skills on!
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November 6, 2018 Gymnastics Conditioning: 3 sets of: 2 Rope Climbs (15′) (Rx+ Legless) 5 Toes-to-Bar + 10 Pull ups (Rx+ Chest-to-Bars) 5 Strict Dips + 10 Kipping Dips 3 Muscle ups (Bar or Rings) Rest 2:00 – 3:00 between sets. *Move fluidly these each movement focusing on good, solid reps. Metcon: 7 minute AMRAP...
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November 5, 2018 Strength: Deadlifts EMOM x 3: 5 reps @ 65% -Rest 1:00- EMOM x 3: 3 Reps @ 75% -Rest 1:00- EMOM x 3: 1 Rep @ 85% Metcon: (For time) 5 Rounds of: 15 Kettlebell Swings (70/53) 15 Burpees
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November 4, 2018 Rest Day. Get Out and DO SOMETHING NEW!
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