13 Nov THURSDAY, NOVEMBER 14TH
WORKOUT OF THE DAY CLEAN COMPLEX Every 1:30 X 5 Sets 2 Hang Power Clean + 2 Hang Squat Clean *Build to mod/heavy load 3 ROUNDS FOR TIME 15 Hang Squat Clean...
WORKOUT OF THE DAY CLEAN COMPLEX Every 1:30 X 5 Sets 2 Hang Power Clean + 2 Hang Squat Clean *Build to mod/heavy load 3 ROUNDS FOR TIME 15 Hang Squat Clean...
WORKOUT OF THE DAY SKILL Bar Muscle Up (10-12MIN) GYMNASTICS CONDITIONING Every 5 Minutes X 4 Sets 15/12 Cal Row 12 SA OH DB Lunge Steps 50/35 6 Bar Muscle-up CURRENT WEEK PROGRAMMING 11/10/19-11/16/19 Log your scores...
WORKOUT OF THE DAY 12 MINUTE WINDOW Find a mod/heavy complex of: 1 Push Press + 2 Push Jerk + 1 Split Jerk *From the floor AMRAP X 7 4 Renegade rows (2...
VETERANS DAY PARTNER WOD “31 HEROES” AMRAP X 31 8 Thrusters 155/105 6 rope climbs 11 Box jumps 30/24 P1 works as P2 runs 400m carrying 45/25# plate, then switch. Both P1 and P2...
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...
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
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
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:...
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...
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:...