Month: November 2019

11.30.19 Saturday

10am Team WOD 11:30am Mobility Class Noon – 1pm Open Gym

11.29.19 Black Friday

9am and 10am WOD Classes CrossFit Total Or Alternative WOD 5 Rounds 20 DB Snatches 50/35 20 push-ups 20 air squats 20 cal Row/ bike 20 sit-ups

11.28.19 Thanksgiving

Partner WOD at 9am and 10am Strength: Hang Power Cleans Thanksgiving Day: Partner WOD AMRAP in 24 Mins Break-up as needed 10 Hang Power Cleans 135/95 20 HSPU 30 Turkey Tosses 20/14 40 Box Jumps 24/20 50 Double Unders

11.27.19 Wednesday

Strength: Bench Press WOD EMOTM for 18 mins 1st Min: 10 DB floor press 35/20 2nd Min: 7 Dead-hang Pull-ups 3rd Min: 12/10 Cal Row

11.26.19 Tuesday

Strength: Front Squats WOD 10-1 Front Squats 135/95 Burpees T2B 20-2 V-ups Wall Balls 20/14

11.25.19 Monday

Strength: Clean and Jerks WOD AMRAP in 18 Mins 4 Cleans and Jerks 135/95 (games style) 8 pull-ups 12 Overhead Step Lunges DB 50/35 12 Abs: over the DB side to side touches 12 Cal Row or 200 m run

11.24.19 Sunday

1pm – 2:30pm Open Gym

11.23.19 Saturday

10am Team WOD Class 11:30am Mobility Class Noon – 1pm Open Gym

11.22.19 Friday

Strength: Deadlifts WOD AMRAP in 20 Mins 5 deadlifts 275/185 10 burpees 20 sit-ups 400 m run / 500 m row

11.21.19 Thursday

Strength: Bench Press WOD: Partner AMRAP in 18 Mins Alt Rds 8 seated DB Overhead Press 35/20 8 seated DB bicep curls 35/20 8 DB Bench Press 35/20 8 cal bike or 14 cal Row

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