WOD

11.13.19 WEDNESDAY

CrossFit GYMNASTICS EMOM 10:ODD Minutes: 30s of Skill WorkEVEN Minutes: 10 Hollow Rocks + 30 Single Unders METCON AMRAP 8:5 Bar Facing Burpees10 Hang Power Snatch (75, 55)15 Overhead Squat (75, 55)Rest 2:00AMRAP 8:5 Bar Facing Burpees10 T2B15 SDHP (75, 55) Rx+:(95,...

11.12.19 TUESDAY

11.12.19 TUESDAY

CrossFit STRENGTH/SKILL 1a: Decline DB Bench Press (4 x 10) 1b:  1-Arm DB Rows (4 x 15 each) METCON Every 4:00 x 4 sets:50 Ft. Front Rack KB Carry10 Double KB Clean + Press (53s, 35s)50 Ft. Front Rack KB Carry

11.11.19 MONDAY

CrossFit BENCHMARK METCON "Hotshots 19" 6 Rounds for time of:30 Squats19 Power Cleans, 135# / 95#7 Strict Pull-ups400m Run

11.09.19 SATURDAY

CrossFit METCON For time with a partner:400 Meter Farmer Carry (70, 53)Then,3 Rounds of:30 Deadlifts (225, 155)30 Goblet Squats (70, 53)Then,400 Meter Farmer Carry (70, 53)

11.08.19 FRIDAY

11.08.19 FRIDAY

CrossFit STRENGTH/SKILL 1: Push Press (3RM) 2: Handstand Push-ups (5 x 5) 3: DB Hammer Curls (4 x 10) Friday Night Lights "CrossFit Open 20.5" For time, partitioned any way:40 muscle-ups80-cal. row120 wall-ball shots, 20-lb. ball to 10 ft.

11.07.19 THURSDAY

11.07.19 THURSDAY

CrossFit STRENGTH/SKILL 1: Seated Box Jumps 2: Banded Sumo Deadlift (8 x 3 @50%) BENCHMARK METCON "Snatch Balls" AMRAP 7:7 Power Snatch (95, 65)10 Wall balls (20, 14)

11.06.19 WEDNESDAY

11.06.19 WEDNESDAY

CrossFit METCON AMRAP 25 with a partner:100 Double Unders80 Calorie Row60 Burpees40 Walking BW Lunges20 C2B Pull-ups

11.05.19 TUESDAY

11.05.19 TUESDAY

CrossFit STRENGTH/SKILL 1a: Decline DB Bench Press (5 x 10) 1b: Inverted Rows (5 x 15) METCON For time: 10-9-8-7-6-5-4-3-2-1 S20H (135, 95) Box Jumps w. a step down (24, 20) T2B

11.04.19 MONDAY

CrossFit STRENGTH/SKILL Front Squat (2 RM) METCON For time:15-10-5Power Cleans (155, 105)Front Squat (155, 105)

11.01.19 FRIDAY

11.01.19 FRIDAY

CrossFit STRENGTH/SKILL Floor Press (3RM) METCON For time:100 DB Renegade Rows (left + right = 2 reps) (50, 35)75 Push-ups50 Burpees Friday Night Lights "Open 20.4" For time: 30 box jumps15 clean and jerks, 65 | 95 lb. 30 box jumps15 clean and jerks, 85 | 135 lb. 30...

10.31.19 THURSDAY

10.31.19 THURSDAY

CrossFit STRENGTH/SKILL Power Snatch (10 x 2) BENCHMARK METCON "Nor’easter" AMRAP 15:5 Power Snatches (115, 75)10 T2B15 Wallballs (20, 14) Rx+:(135, 95)