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WODs

November 9th

-WOD-

CrossFit Total

Max Back Squat

Max Shoulder Press

Max Dead lift

Add up each lift for your CrossFit total

When working up to your max be smart and don’t try to lift 400 lbs off the start. You should do sets of 5-3-2-1-1 MAX

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November 8th

-WOD-

AMRAP in 20 minutes:

15 KB Swings (53#/36#)

10 DB push press (45#/25#)

5 ring push ups

 

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November 7th

Get this week started off with a great workout!

-WOD-

Fran

21-15-9 of:

Thrusters

Pull Ups

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November 6th

Rest Day

November 5th

Hey everyone, great week of workouts! Lets finish it off with a great Saturday.

-Team WOD-
Will be made up on the spot

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November 4th

-WOD-

3 Rounds For Time Of:

10 Wall Ball

30′ Handstand Walk (90′ Bear Crawl)

10 Toes to Bar

30′ Handstand Walk (90′ Bear Crawl)

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November 3rd

-WOD-

Work to a 1 Rep Max Deadlift

Then a short workout so GO HARD!

Run 30′ Down & Back

10 Burpees

Run 30′ Down & Back

9 Burpees

Run 30′ Down & Back

8 Burpees

continue down to 1 Burpee

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