CrossFit WOD, November 11, 2019

191111Warm-upCoach LedMetconBack Squat (2-2-2-2-2)80% across, 3 second pauseMetconMetcon (Time)E2MOM 20 10 alt step ups (24/20 & 50/35) 5 knee jumps 10 push-ups 5 box jumpsscore the time on the clock when you finish your last roundMobility and...

CrossFit WOD, November 12, 2019

191112Warm-upCoach LedMetconBench Press (3-3-3-3)80% across, 2 second pauseMetconMetcon (Time)5 rounds 8 pull-ups 8 thrusters (95/65) 30 double undersMobility and Recovery

CrossFit WOD, November 14, 2019

191114Warm-upCoach LedMetconMetcon (3 Rounds for reps)row for calories rope climbs push press (75/55) Russian swings (53/35) 1 minute restrest 1 minute between roundsMobility and Recovery

CrossFit WOD, November 15, 2019

191115Warm-upCoach LedMetconThe Chief (AMRAP – Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesMobility and Recovery

CrossFit WOD, November 5, 2019

191105Warm-upCoach LedMetconMetcon (AMRAP – Rounds and Reps)AMRAP 10 5 front squats (55%) 10 pull-ups 15 push-upsMetcon (Time)12-8-6 back rack lunges (45/33) burpeesMobility and Recovery

CrossFit WOD, November 6, 2019

191106Warm-upCoach LedMetconMetcon (Time)30 wall balls 100′ bear crawl 30 wall balls 100′ crab walk 30 wall balls 100′ broad jump 30 sit-ups 15 t2b 30 sit-ups 15 t2b 30 sit-upsMobility and...

CrossFit WOD, November 7, 2019

191107Warm-upCoach LedMetconBack Squat (2-2-2-2-2)climbingMetconMetcon (Weight)E2MOM 16 power clean push press front squat push pressclimb each setMobility and Recovery

CrossFit WOD, October 29, 2019

191029Warm-upCoach LedMetconShoulder Press (5 @55%, 3 @65%, X @75%)MetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 10 overhead squats (55%) 15 sit-ups 30 double undersMobility and Recovery