09 Nov SUNDAY, NOVEMBER 10TH
WORKOUT OF THE DAY 5 SETS FOR QUALITY -2:00 Row w/ 3 Sec Recovery stroke -:45 Hollow Rock -8 Deadlift @ 65-70% of 1 RM -3 Wall Walks CURRENT WEEK PROGRAMMING 11/10/19-11/16/19 Log your...
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09 Nov SATURDAY, NOVEMBER 9TH
CROSSFIT/LITE N' TITE FOR TIME 100 KBS 53/35 *1 Suicide run every time you rest 10 MIN CAP -Rest 5 Minutes- FOR TIME 100 Push-ups 10 MIN CAP Log your scores on
07 Nov FRIDAY, NOVEMBER 8TH
WORKOUT OF THE DAY CROSSFIT OPEN 20.5 40 Muscle-up 80 Calorie Row 120 Wall Balls 20/14 20 MIN CAP Scaled: 40 Pull-up 80 Calorie Row 120 Wall Balls 14/10 Log your scores on Read More
06 Nov THURSDAY, NOVEMBER 7TH
WORKOUT OF THE DAY STRENGTH Bulgarian Split Squats 4 X 5 Each Leg -Super Set- 4 X 30 Sec L-hang 2 ROUNDS FOR TIME 30 Burpees 40 Dbl DB Front Squats 50 DU/70 Plate Hops Lv1: 25/15 Lv2: 35/25 Lv3:...
05 Nov WEDNESDAY, NOVEMBER 6TH
STRENGTH SKILL Rope climb review (7 min) PART A: 10 Minutes to find a heavy 1 rep Power Clean Then, PART B: AMRAP X 10 3-2-1,3-2-1...
04 Nov TUESDAY, NOVEMBER 5TH
WORKOUT OF THE DAY FOR TIME 1 Mile Run 30 Back Squats @ Bodyweight ____________________________________________________________ LITE N' TITE FOR TIME 1 Mile Run Conditioning EMOM X 16 MIN 1: 15 Up/Down MIN 2: 12/10 Cal Bike MIN 3:...
03 Nov MONDAY, NOVEMBER 4TH
WORKOUT OF THE DAY EVERY 6 MINUTES X 5 -10/8 Cal Bike OR 12/10 Ski/Row (Alt Each Round) -3 Squat Snatches 155/105 -10 C2B Pull-ups -50ft Handstand Walk OR Bear Crawl OR 20...
02 Nov SUNDAY, NOVEMBER 3RD
WORKOUT OF THE DAY STRENGTH/SKILL Turkish Get-ups 4 X 2/Side AMRAP X 10 2,4,6,8… DB Up/Downs* Dbl DB OH Lunge L3:35/25 L2:25/15 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD...
01 Nov SATURDAY, NOVEMBER 2ND
PARTNER WOD AMRAP X 13 Max Meter Row -Rest 5 Minutes- AMRAP X 13 60 Wall Balls 600M Relay Run (Every 200M) -Rest 5 Minutes- AMRAP X 13 48 Rkbs 24 T2B 12 Synchro Bar Facing Burpees Log your scores...
31 Oct FRIDAY, NOVEMBER 1ST
HALLOWEEN PARTNER WOD / COSTUME CONTEST ! SATURDAY, NOV 2ND. 9-11AM. POTLUCK TO FOLLOW SO BRING FOOD/BEVERAGE TO SHARE! THIS WILL BE HAPPENING IN PLACE OF LNT/CROSSFIT CLASS. WORKOUT OF THE DAY CrossFit...