Month: November 2019

CrossFit WOD, November 28, 2019

WOD for 11.28.19 We are closed today, but the following at home WOD is a great one. If you do it post your time below. Vinka (Time) For Time 50 Burpees 1 Mile Run 50 Burpees 1 Mile Run 50 Burpees 1 Mile Run 50 Burpees

CrossFit WOD, November 27, 2019

WOD for 11.27.19 There are NO PM Classes Today. Our last class will be 11:30 AM. Metcon (Time) 4 Rounds For Time 21 Wallball Shots (20/14 lbs) 18 Alt DB Snatch (50/35 lbs) 15 Box Jumps (24/20") 12 Pull-Ups

CrossFit WOD, November 25, 2019

WOD for 11.25.19 Workout Of The Day Metcon (Time) 10 Rounds For Time 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Rx+ = 155/105 Rx = 115/75 25 Minute Cap When choosing the weight for this workout remember If you are going to be stupid you gotta be tough.

CrossFit WOD, November 23, 2019

Make Your Sandbag Man Metcon (Time) Buy In: 30 Sandbag Over Shoulder (100/70) Then 5 rounds of: 5 Man Makers (55/35) 10 Power Snatch (95/65) Cash Out: 30 Sandbag Over Shoulder (100/70)

CrossFit WOD, November 22, 2019

WOD for 11.22.19 Workout Of The Day Hang Power Clean (5RM Hang Power Clean) Metcon (Time) "Triple D’s" AMRAP x 15 50 Double Unders 10 Dips 5 Deadlifts (275/185 lbs)

CrossFit WOD, November 21, 2019

WOD for 11.21.19 Metcon (AMRAP – Reps) In 7 Minutes Complete As Many Reps As Possible Of: 21 Thrusters 21 Pull-Ups 18 Thrusters 18 Pull-Ups 15 Thrusters 15 Pull-Ups 12 Thrusters 12 Pull-Ups 9 Thursters 9 Pull-Ups 6 Thrusters 6 Pull-Ups 3 Thrusters 3 Pull-Ups

CrossFit WOD, November 19, 2019

WOD for 11.19.19 Metcon (Time) For Time 500m Row 30 Hang Squats Cleans (95/65) 500m Row 20 Hang Squat Cleans (135/85) 500m Row 10 Hang Squat Cleans (185/135 lbs)